Description of the Neutral Grip Chest Supported Dumbbell Row
A version on the dumbbell bent over row the chest supported dumbbell row works the muscles and strength in the back.
One muscle group that needs some variation is the back. Try a variety of angles and hand positions to get the most out of your back muscular growth.
Training for healthy muscular growth and strength requires a lot of repetitions of the fundamental movement pattern the row. Try out several rowing variations until you discover one you like then stick with it.
You can incorporate the chest supported dumbbell row into your upper body pull-ups, back and full body workouts.
Guidelines for Neutral Grip Chest Supported Dumbbell Row
Lying prone place an adjustable incline bench at a 45-degree angle.
Take a dumbbell in each hand and hold it in a neutral grip. Drive your elbows behind your body and pull your shoulder blades back to start the exercise.
When the elbows are at or slightly past the midline pull the dumbbells toward your body. Then, carefully and slowly drop the dumbbells back to the beginning position.
Continue till the desired number of times.
Tips for Neutral Grip Dumbbell Rows with Chest Support
To prevent your spine from arching too much maintain some tone in your abdominals as you bring the dumbbells into your body.
Control the dumbbells throughout the duration of each exercise rather than letting momentum take over.
Try using a false grip (i.e., don’t wrap the thumb around the dumbbell) if you feel that your biceps are getting too much work and your back is staying underused.
Avoid hyperextending your thoracic spine by not removing your complete upper torso off the bench as you draw the dumbbells nearer your body. Don’t go too far but you can stretch a little.
Some people find it more comfortable to bend their knees and place them on the bottom pad while others may choose to extend their legs and place their feet flat on the ground if they have longer legs.
As you pull, avoid allowing the head to protrude forward.
Make sure the shoulder blade glides on the rib cage in a similar manner. Simply go through the glenohumeral joint without locking the shoulder blade down.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.