Neutral Grip Chest Supported Dumbbell Row Instructions and tips

Description of the Neutral Grip Chest Supported Dumbbell Row

Neutral Grip Chest Supported Dumbbell Row Instructions and tips

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

Try shifting your head posture and check if packing your neck or gazing forward is more comfortable for you.

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.

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