Bent Over Row - Chest Supported (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Find a bench and adjust it to a flat position.
   • Grab a pair of dumbbells and sit on the bench, ensuring your chest is supported against it.
2. Step 2Position Your Body
   • Lie face down on the bench with your feet flat on the floor.
   • Ensure your head is in a neutral position and your arms are hanging straight down towards the floor.
3. Step 3Grab the Dumbbells
   • With your palms facing each other, grab a dumbbell in each hand.
   • Keep your arms fully extended and your shoulders relaxed.
4. Step 4Engage Your Core
   • Engage your core muscles to stabilize your body throughout the movement.
   • Maintain a straight line from your head to your feet.
5. Step 5Lift the Dumbbells
   • Pull the dumbbells up towards your torso by bending your elbows.
   • Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.
6. Step 6Lower the Dumbbells
   • Slowly lower the dumbbells back to the starting position with your arms fully extended.
   • Maintain control of the weights and avoid letting them drop.
7. Step 7Repeat
   • Repeat the lift and lower for the desired number of reps, ensuring proper form throughout.
8. Step 8Finish the Exercise
   • After completing your reps, carefully set the dumbbells down on the floor.
   • Stand up from the bench while keeping your back straight.