Chest-supported row
Lie face down on an incline bench and row dumbbells, so the back does the work without lower-back strain.
- Muscle group: Back
- Equipment: Dumbbells
- Difficulty: Beginner
Also known as: Incline bench row, Seal row, Roning på skråbænk, Roning med brystet støttet
How to do it
- Set a bench to about 30-45 degrees and lie with your chest on the pad, a dumbbell in each hand hanging down.
- Pull your elbows back and up toward your hips, squeezing the shoulder blades together.
- Pause briefly, then lower until the arms are straight.
Common mistakes
- Shrugging the shoulders toward your ears.
- Lifting the chest off the pad to swing the weights.
Alternatives
Watch a video demonstration on YouTube
“Chest-Supported Row” by Men's Health (opens YouTube)
Used in the programmes
- Back focus (gym)3 days a week
- Back focus (home, dumbbells)3 days a week
- Upper / lower hypertrophy 4-day4 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.