Chest-supported dumbbell row

You need

How to do it

1. Set an adjustable gym bench at an incline of around 30 to 35 degrees.
2. With a dumbbell in each hand, carefully lie on the bench with your chest facing it.
3. Position your chest against the top of the back support and the balls of your feet against the floor. Be careful of the bench sliding forward as you position yourself on it.
4. With your body supported on the bench, straighten your arms and position them at your sides.
5. Engage your abs, squeeze your glutes, and bring your shoulders back.
6. Take a breath and row both dumbbells simultaneously until your elbows are at torso level.
7. Hold the top position for a moment and release the dumbbells slowly, exhaling on the way down.
8. Take another breath and repeat.