Bent Over Row - Chest Supported (Dumbbell)

Lie face down on flat or low incline bench. Row DBs. Great for isolating back without lower back fatigue.

Quick facts

Primary and secondary muscle groups targeted by this movement.

mid traps

lats

What you need and how to position yourself before starting.

dumbbellbench

Bilateral

Lying

repsweight

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

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.
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.
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.
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.
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.
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.
Step 7Repeat
- Repeat the lift and lower for the desired number of reps, ensuring proper form throughout.
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.