Exercise Library
Pullcompound

CHEST-SUPPORTED DB ROW

Dumbbell row with chest supported on an incline bench. Eliminates lower back fatigue.

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HOW TO PERFORM

  1. 1

    Set a bench to a 45-degree incline.

  2. 2

    Lie face down on the bench, chest supported.

  3. 3

    Hold dumbbells hanging below the bench.

  4. 4

    Row the dumbbells up, driving the elbows back.

  5. 5

    Squeeze the shoulder blades at the top.

  6. 6

    Lower under control.

THE STANDARD

Full range of motion. Shoulder blades squeezed at the top. Controlled descent.

COACHING CUES

Elbows drive backSqueeze the shoulder bladesFull range of motion

COMMON MISTAKES

  • Not squeezing the shoulder blades.

  • Using momentum.

SCALING / SUBSTITUTIONS

  • Reduce weight.

  • Standard dumbbell row.

300WOD APPLICATION

The chest-supported DB row is a Foundation through Elite horizontal pull accessory.

RELATED EXERCISES

Dumbbell Row
Pull
Barbell Row
Pull
Face Pull
Pull

MOVEMENT DETAILS

Movement Category
Pull
Movement Type
compound
Equipment
DumbbellBench
Primary Muscles
Mid BackLatsRear Deltoids
Secondary Muscles
BicepsTrapezius
Standards
Foundation
Hoplite
Elite
Spartan
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