Chest Supported Incline Row (Dumbbell)
Complete guide to Chest Supported Incline Row (Dumbbell). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Chest Supported Incline Row (Dumbbell)
Set a bench to a 45 degree incline and grab a pair of dumbbells.
Lie face down on the bench with your chest against the pad and let your arms hang straight down.
Retract your shoulder blades, engage your abs, and take a breath.
Pull both dumbbells up toward your sides by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
Slowly lower the dumbbells back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |