The Chest Supported Dumbbell Row is an exercise that primarily targets the muscles of the back, including the rhomboids, lats, and rear deltoids. It also engages the biceps and core muscles. This exercise is performed while lying face down on an incline bench with dumbbells in hand.

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Here's how to perform the Chest Supported Dumbbell Row:

1. Set an incline bench to an angle of around 45 degrees. Place two dumbbells on the floor at the front of the bench.
2. Lie face down on the bench with your chest and upper body fully supported. Your feet should be planted firmly on the ground for stability.
3. Reach forward and pick up the dumbbells with an overhand grip. Your palms should be facing each other, and your hands should be slightly wider than shoulder-width apart. This will be your starting position.
4. While maintaining a stable and supported position, retract your shoulder blades and pull the dumbbells upward toward your sides. Keep your elbows close to your body and focus on squeezing your back muscles as you perform the rowing motion.
5. Continue pulling the dumbbells until they reach the sides of your torso and your elbows are fully bent.
6. Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
7. In a controlled manner, slowly lower the dumbbells back to the starting position, fully extending your arms.
8. Repeat the movement for the desired number of repetitions, maintaining proper form and control.

Tips for performing the Chest Supported Dumbbell Row:

• Choose dumbbells that allow you to maintain proper form and control throughout the exercise.
• Keep your core engaged and maintain a neutral spine throughout the movement.
• Initiate the rowing motion by retracting your shoulder blades and focusing on squeezing your back muscles.
• Avoid using your body's momentum to complete the movement. Keep your upper body stable and rely on your back muscles to perform the exercise.
• Control the upward and downward phases of the row, avoiding any jerking or swinging motions.
• Exhale as you pull the dumbbells up and inhale as you lower them back down.
• Maintain a neutral wrist position throughout the movement.
• Keep your neck aligned with your spine and avoid excessive arching or straining.
• If you're new to this exercise or have any concerns about your technique, consider seeking guidance from a qualified fitness professional.
• Listen to your body and stop immediately if you experience any pain or discomfort.

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