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Dumbbell Chest-Supported Row Pronated Grip
- 1 - Set an incline bench to about 30–45 degrees and lie face down with your chest supported, feet planted firmly on the floor.
- 2 - Hold a dumbbell in each hand with your arms hanging straight down and your palms facing backward in a pronated grip.
- 3 - Brace your core, keep your neck neutral, and pull your shoulder blades slightly down and back before starting the row.
- 4 - Row the dumbbells upward by driving your elbows out and back, keeping your palms facing behind you throughout the movement.
- 5 - Squeeze your upper back at the top without lifting your chest off the bench or shrugging excessively.
- 6 - Lower the dumbbells in a controlled motion until your arms are fully extended, then repeat for the desired number of repetitions.
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