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Dumbbell Chest-Supported Row Neutral Grip
- 1 - Set an adjustable bench to a low incline and lie face down with your chest supported, feet firmly on the floor.
- 2 - Hold a dumbbell in each hand with your arms hanging straight down and palms facing each other in a neutral grip.
- 3 - Brace your core, keep your neck neutral, and pull your shoulder blades slightly back and down.
- 4 - Row the dumbbells upward by driving your elbows back close to your sides, keeping your palms facing each other.
- 5 - Pause briefly at the top while squeezing your upper back without lifting your chest off the bench.
- 6 - Lower the dumbbells slowly until your arms are fully extended and your shoulder blades can move naturally.
- 7 - Repeat for the desired number of repetitions while maintaining control and chest contact with the bench.
