How to Perform

Set bench to 30-45 degrees, lie face down with your chin above the top of the bench
Let dumbbells hang straight down with arms fully extended
Row both dumbbells up by driving your elbows back, squeezing shoulder blades together at the top
Hold the squeeze for 1 second
Lower with control to a full stretch

Tips

Keep your chest firmly pressed against the bench throughout — lifting your chest off defeats the purpose of the support
No incline bench? Seal rows (lying flat on a high bench) or cable rows are alternatives that also protect the lower back
Use a 1 second pull, 1 second squeeze, and 2-3 second descent — the strict position means every second of tempo counts
Rushing the reps is the most common mistake — without momentum available, slow and controlled is the only way to progress
Feel the squeeze between your shoulder blades at the top and the stretch across your lats at the bottom of each rep

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Row heavy with a range of weights for progression	Bowflex SelectTech 552	Read Review
Weight Bench	Adjustable incline (30-45 degrees) is essential for chest support	Flybird Adjustable Bench	Read Review