Pulling: back and biceps
Chest-supported row
Muscles worked: Upper back · lats · biceps
How to do it
- Set up. Set an incline bench to about 30–45 degrees. Lie face down with your chest on the pad, a dumbbell in each hand, arms hanging straight.
- Move. Pull the dumbbells up towards your lower ribs, squeezing your shoulder blades together. Keep your chest on the pad and your neck relaxed.
- Finish. Lower the weights slowly until your arms are straight again. Put them down on the floor before you get off the bench.
Common mistakes
- Lifting your chest off the pad.
- Shrugging.
- Short, jerky reps.
Where it appears in the member plans
Strength Builder.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
Join nowSee what’s inside