Neutral Grip Chest Supported Dumbbell Row.

Make every rep count.

1. 01

   Set an incline bench to about 45° and lie face-down with your chest supported. Plant your feet firmly for stability.

2. 02

   Hold a dumbbell in each hand with a neutral grip (palms facing each other). Let your arms hang straight down.

3. 03

   Brace your core and keep your neck neutral. Start the pull by drawing your shoulder blades back and down, then drive your elbows behind you.

4. 04

   Row the dumbbells up toward your ribs until your elbows reach around your torso’s midline (or just past). Keep your shoulders out of your ears and avoid twisting.

5. 05

   Pause briefly, then lower slowly to a full stretch with control—don’t let the weights drop.

6. 06

   Repeat for your target reps while keeping your chest glued to the bench.