Chest-Supported Incline Dumbbell Row (Semi-Pronated) Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: upper back
- secondary: biceps, back deltoids
How to perform?
How to perform: Set an incline bench and lie face-down with chest supported. Hold dumbbells with a semi-pronated (neutral-to-slightly-pronated) grip and row the weights toward your lower ribs, squeezing the shoulder blades together at the top. Lower under control and maintain a neutral neck and braced core throughout.
Muscles worked: upper back/lats (primary), rear delts and biceps (secondary). Common mistakes include using momentum or letting the chest lift off the bench; proper form requires strict rowing with scapular retraction. Benefits include targeted lat/upper-back development without lower-back strain and improved posture.
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