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Strengthbeginner
Chest-Supported Row
An incline bench supports the chest while you row. The setup changes the support demands but does not eliminate spinal loading.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 10–12
- Intensity
- RPE 6
- Rest
- 60 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbellbench
Written exercise guide
Chest-Supported Row
Set up
- Chest supported on an incline bench, dumbbells hanging down.
Movement cues
- Row to the lower ribs
- Squeeze the shoulder blades together
- Lower slowly
Avoid this
- Yanking the weights
- Lifting the chest off the bench
Safety
Check that chest support, getting onto the bench, and the chosen weight are comfortable and appropriate for you. Back symptoms or fracture history may require an adapted setup.