How to Chest Supported Row?

The chest supported row is performed by pulling dumbbells towards your ribs while supported by a bench.

Here's a breakdown of how to perform a chest-supported row, incorporating information from the provided reference:

Steps for a Chest Supported Row

Setup: Position yourself on an incline bench with your chest firmly supported against the pad. You should be stable and comfortable.
Grip: Grab a dumbbell in each hand with a neutral grip (palms facing each other).
Starting Position: Let the dumbbells hang straight down towards the floor. This is your starting position.
Pull the Dumbbells: Pull the dumbbells up towards your chest or ribs.
- Focus on squeezing your shoulder blades together.
- Keep your elbows and hands moving back toward your hips.
Peak Contraction: Once the dumbbells reach your ribs, pause briefly to fully contract your back muscles.
Lower: Slowly lower the dumbbells back to the starting position. Maintain control during the descent.
Repetitions: Repeat the steps for your desired number of repetitions.

Maintain Control: Avoid jerking or using momentum. Focus on controlled movements throughout the exercise.
Elbow Position: Keep your elbows close to your body. Avoid letting them flare out.
Back Straight: Maintain a straight back throughout the movement. The support of the bench is crucial for stability.
Focus on Back Muscles: Concentrate on using your back muscles to pull the weight, not your arms.
Range of Motion: The goal is to pull the dumbbells up to about the bench or back up to your ribs. Do not compromise form to pull higher than this.
Breathing: Exhale during the pull and inhale during the lowering phase.

Isolates Back Muscles: Provides excellent isolation of the back muscles by minimizing the use of other muscles.
Reduces Lower Back Stress: The chest support reduces the stress on your lower back.
Improves Posture: Strengthens the back muscles needed for good posture.