Supported Dumbbell Row

KEY POINTS

REMEMBER: This is a back exercise, not an arm exercise. Move your shoulder blade before you move your arm!

Initiate the set up with a hinge. Move your hips back. Keep your knees stacked over your ankles and your shins perpendicular to the floor. Do not bend your knees forward.

Keep your pelvis and rib cage aligned. Maintain a neutral spine. So not round your chest and shoulders forward.

Press actively into the bench with your non-working hand.

Grip the weight strongly with the pinky-finger edge of your hand.

Originate the movement from your shoulder blade, NOT from your arm.

Pull your shoulder back! Keep pulling it back throughout the entire row!

Allow a small gap between your upper arm and your body, about a 45 degree angle.

Pull the weight toward your hip as opposed to your chest.

Stop your elbow movement when your elbow just passes your body. Pause in this position and continue to pull your shoulder back. Your upper arm bone should end just about parallel to the floor.

Feel the muscles of your upper back working.

As with all shoulder exercises: Keep the ball with the socket and the shoulder blade snapped onto the rib cage (posterior tilt of the scapula).

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