Back · Beginner

Chest-Supported Dumbbell Row

Upper Back · also Lats, Rear Delts

Equipment: Dumbbell, Adjustable Bench

How to do it

• Lie face down on a bench set to about 45 degrees
• Let the dumbbells hang straight down from your shoulders
• Keep your chest on the pad and your neck long
• Row your elbows back, squeezing your shoulder blades together
• Lower with control until your arms are straight

Common mistake

✕ SHRUGGING INTO THE ROW → ✓ BLADES DOWN AND BACK

Starting point: 3 sets × 10–12 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org.