Chest Supported Dumbbell Row
Muscle Groups: Lats, Traps
Chest Supported Dumbbell Row focuses on Lats, Traps, with Biceps, Lower Back, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Chest Supported Dumbbell Row with proper form and technique.
- 1
Lie face down on a bench with your chest supported, holding a dumbbell in each hand with your arms fully extended and palms facing each other.
- 2
Engage your core and pull the dumbbells up toward your sides, squeezing your shoulder blades together at the top of the movement.
- 3
Lower the dumbbells back to the starting position with control, keeping your elbows slightly bent throughout the exercise.
Tips for Success
These tips will help you perform Chest Supported Dumbbell Row safely and effectively while maintaining proper form.
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Keep your back straight and avoid arching it to prevent strain.
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Don't lift the dumbbells too high; aim to pull to your ribcage for proper form.
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Focus on squeezing your lats at the top for maximum muscle engagement.
Secondary Muscles
While Chest Supported Dumbbell Row primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lower Back, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Chest Supported Dumbbell Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Chest Supported Dumbbell Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
