Biceps, Lats, Shoulders
Neutral Grip Chest Supported Dumbbell Row Overview
The chest supported dumbbell row is a variation of the dumbbell bent over row and an exercise used to build back muscle and strength.
The back is a muscle group that requires a fair amount of variation. So, experiment with several different angles and hand positions to maximize your back muscle growth.
Rows are a foundational movement pattern and are very important to train for balanced muscle growth and strength. So, experiment until you find a rowing variation that you enjoy and work on it.
Neutral Grip Chest Supported Dumbbell Row Instructions
- Position an adjustable incline bench at 45 degrees and lie prone on the bench.
- Grab a dumbbell in each hand utilizing a neutral grip and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
- Pull the dumbbells towards your body until the elbows are at (or just past) the midline and then slowly lower the dumbbells back to the starting position under control.
- Repeat for the desired number of repetitions.
Neutral Grip Chest Supported Dumbbell Row Tips
- Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.
- Keep some tone through your abdominals as you pull the dumbbells into your body to ensure you don’t arch excessively through your spine.
- Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.
- If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).
- As you pull the dumbbells towards your body, don’t hyperextend the thoracic spine by pull your entire upper torso off the bench. You can extend slightly but don’t make it too drastic.
- Some feel more comfortable with bending their knees and positioning them on the bottom pad whereas if you have longer legs than you may want to extend your legs and plant your feet flat on the floor.
- Don’t allow the head to jut forward as you pull.
- Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.