Exercises / Horizontal pull
Chest-supported row
Horizontal pull Dumbbell Complexity 3/5
Working position
Setup
Lie chest-down on an incline bench, dumbbells hanging.
Execution
Row the dumbbells to the ribs, pause, then lower under control.
Coaching cues
- Chest stays on the pad the whole time
- Squeeze the blades at the top
- Do not jerk off the pad
Common fault
Lifting the chest off the bench to move more weight
Fix: Reduce the load; the pad is the point.
Muscles trained
Primary: Latissimus dorsi (lats)Rhomboid major (rhomboids)
Secondary: Trapezius (traps)Biceps brachii (biceps)
Regression and progression
Easier: Band row
Harder: Barbell bent-over row
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.