Chest-Supported Row (Dumbbell)
Also called Dumbbell Incline Row, DB Incline Row, Incline Row (Dumbbell)
How to do it
Set the bench to 30–45° — chest stays on the pad, which is what removes the body english. Lie chest-down with a dumbbell in each hand hanging straight below, using a neutral grip. Row the bells to the ribs by driving the elbows back and squeezing the shoulder blades, then lower to a full stretch.
Setup
Set a bench to about 30-45 degrees and lie chest-down with feet planted. Hold one dumbbell beneath each shoulder with neutral wrists, long arms, shoulders down, and chest fixed to the pad.
Where you should feel it
Through the lats and biceps as each bell reaches the ribs, with the rhomboids and rear delts squeezing the shoulder blades. The support should eliminate torso momentum.
When to use it
Use for chest-supported back hypertrophy with independent loading and a flexible hand path. Controlled sets of 8-15 reps reveal side-to-side differences.