- Set an adjustable bench at about a 30-45 degree angle.
- Lay face down with your legs straight out behind you, your head hanging over the top of the bench with your neck in a neutral position.
- Hold a pair of dumbbells using a neutral grip and while keeping your shoulders down and back at all times. Row the weight up into the ribcage, until your lats and the mid-back, are completely contracted. Squeeze your shoulder blades together before lowering the weight back down to the starting position.
The chest supported dumbbell row fitness workout can be pretty much included anywhere in your back routine for 2-4 sets of anywhere between 5-10 reps. If you have a questionable lower back or if you are looking for a new free weight bent over row variation to build your overall back size and strength, then I would highly recommend giving the chest supported row a try and see how you like it. I am more than happy to guide you through the process as your fitness instructor. If you were looking for a Chest Dumbbell Personal Trainer in Harrow, you have got one already. The North Harrow gym is the place to be if you want a perfect fitness program that has the best Physical Exercise Plan packages.