Chest-Supported Row
The row that removes the lower back and cheating entirely — pure back, chest pinned to the pad.
Back, Lats, Rear DeltsIncline Bench + DumbbellsBeginner
Setup
- Lie face-down on an incline bench, dumbbells hanging.
- Chest stays glued to the pad the whole set.
How To Do It
- Row both dumbbells to your hips, elbows driving back.
- Squeeze the shoulder blades at the top.
- Lower to a full stretch without lifting the chest.
Breathing
Exhale rowing, inhale lowering.
Common Mistakes
- Peeling the chest off the pad to heave — that's the whole point defeated.
- Shrugging — pull the shoulders down and back.
Coach Sam's cue: The pad catches all your cheating. Let it.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.