Chest-Supported Dumbbell Row

Chest on an incline bench, dumbbells hanging: row them up with no help from the hips or the lower back.

How to do it

Setup

Chest down on an incline bench, bells hanging long, feet braced.

Steps

Row the bells to the hips, elbows along the body.
Squeeze the blades without lifting the chest off the pad.
Lower long, letting the blades glide forward.

Common mistakes

Chest popping off the pad: the support IS the exercise; stay glued. Short rows: the bells reach the hips. Rushing the negative: long slow stretch.

Breathing

Exhale on the row, inhale lowering.