Dumbbell Head Supported Row
Description
The dumbbell head supported row is performed with the chest and head supported on an incline bench while you row a single dumbbell. The full body support eliminates lower back stress and body english, allowing strict single-arm row form. It is a strong choice for back hypertrophy with reduced spinal load.
Muscle Group
Equipment Required
Dumbbell Head Supported Row Instructions
- Set an incline bench to about 45 degrees.
- Lie face down on the bench with chest, hips, and head supported.
- Hold a dumbbell in your right hand with arm hanging down toward the floor.
- Brace your core and pull your shoulders back.
- Row the dumbbell up by driving your elbow back and up toward your hip.
- Squeeze your shoulder blade in toward your spine at the top.
- Lower the dumbbell back down with control to a full stretch.
- Complete reps on one side before switching arms.
Dumbbell Head Supported Row Form & Visual
Dumbbell Head Supported Row Benefits
- Strict single-arm rowing form
- Eliminates lower back stress
- Body support removes cheating
- Builds back size and thickness
- Strong lat and rhomboid engagement
- Useful for lifters with lower back issues
Dumbbell Head Supported Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius (middle and lower)
- Biceps brachii
- Posterior deltoid
Dumbbell Head Supported Row Variations & Alternatives
- Chest Supported Row
- Dumbbell One Arm Row
- Bent Over Row
- Seal Row
