Want a wider, stronger back but struggle with proper form? The chest supported dumbbell row is your secret weapon! This exercise eliminates cheating and isolates your back muscles for maximum gains.
**Why Chest Supported?** By resting your chest against an incline bench, you remove momentum and prevent lower back strain. This allows you to truly focus on squeezing your shoulder blades together and pulling with your back muscles, not your arms.
**How to Perform:**
1. Set an adjustable bench to a 45-degree angle.
2. Grab a dumbbell in each hand and lie face down on the bench.
3. Let your arms hang straight down towards the floor.
4. Pull the dumbbells up towards your chest, focusing on squeezing your shoulder blades together.
5. Slowly lower the dumbbells back to the starting position.
**Pro Tip:** Think about driving your elbows towards the ceiling. Control the weight throughout the entire movement and avoid shrugging your shoulders. Incorporate chest supported dumbbell rows into your back workout 2-3 times per week for optimal results. Get ready to feel the burn and build a back that demands attention!
