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Strengthbeginner
Chest-Supported Row
Lying chest-down on an incline bench takes the spine out of the equation entirely, so you can build the postural back muscles with zero spinal load.
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How to dose it
- Sets
- 3
- Reps
- 10–12
- Intensity
- RPE 6
- Rest
- 60 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbellbench
Set up
- 1Chest supported on an incline bench, dumbbells hanging down.
Do this
- Row to the lower ribs
- Squeeze the shoulder blades together
- Lower slowly
Avoid this
- Yanking the weights
- Lifting the chest off the bench
Safety
The most spine-protective row — ideal for beginners and anyone with back sensitivity.