How to Do the Perfect Chest Supported Dumbbell Row (Complete Guide)
Strengthen your upper back and improve posture with the chest supported dumbbell row, an excellent isolation exercise for the back muscles while minimizing stress on the lower back.
Perfect Chest Supported Dumbbell Row Technique
The chest supported dumbbell row is an effective exercise for targeting the upper back, particularly the lats, traps, and rhomboids. By supporting your chest on a bench, this variation reduces the risk of using momentum, allowing for strict form and maximum muscle engagement.
Step-by-Step Form Guide
1.Setup Position: Lie face down on an incline bench, ensuring your chest is fully supported and your feet are flat on the floor. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
2.Pull Dumbbells: Row the dumbbells up towards your torso by driving your elbows backward while keeping them close to your body. Focus on squeezing your shoulder blades together.
3.Control Descent: Slowly lower the dumbbells back to the starting position, fully extending your arms, but maintaining control to prevent the weights from dropping too quickly.
4.Maintain Posture: Keep your chest on the bench and avoid using your lower back or momentum to lift the weights.
5.Breathing: Exhale while rowing the dumbbells up and inhale as you lower them back down.
Common Mistakes to Avoid
1.Using excessive weight and jerking the dumbbells up with momentum.
2.Failing to maintain a stable chest position, allowing the torso to lift off the bench.
3.Rounding the shoulders or back while rowing, instead of retracting the shoulder blades.
4.Overextending the arms or letting the elbows flare out during the movement.
5.Holding the breath instead of maintaining a steady breathing rhythm.
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Body Positioning: Ensures your chest stays supported and your back remains neutral.
2.Postural Alignment: Corrects any rounding of the shoulders or back, maximizing muscle engagement.
3.Rowing Mechanics: Guides the correct elbow movement for optimal muscle recruitment.
4.Breathing Rhythm: Helps maintain controlled breathing for better endurance and performance.
5.Safety Mechanics: Prevents injury by focusing on controlled, strict form and posture.
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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