Chest Supported Dumbbell Row

Lie chest-down on an incline bench, and press your feet firmly into the floor so your body stays anchored. Let the dumbbells hang naturally below you, but keep a little tension in your shoulders instead of letting them go completely slack.

As you drive your elbows back and pull the dumbbells up, keep your chest in contact with the bench. With your torso secured against the bench, focus on contracting your back without using momentum.

Briefly squeeze your back at the highest point, then lower the dumbbells slowly to lengthen your lats. Keep your body from lifting away from the bench as you lower so you can repeat the same tension each time.

This exercise lets you isolate your mid-back and lats while reducing stress on your lower back. If you have trouble feeling your back, lower the weight and focus on bringing your shoulder blades together, then releasing them.

If you lift your chest off the bench to chase heavier weight or overextend your chin, tension builds in your neck and lower back. If you pull the dumbbells too high and shrug your shoulders, your upper traps take over, so stop at the height where your back is fully contracted.

Inhale before you pull to brace your torso, then exhale slowly as you row. Inhale again as you lower to help maintain the same bench contact and stability on the next repetition.

If you set the bench too steep, your traps will contribute more than your lats. Try small changes to the angle until you find a setup that minimizes neck tension and lets you load your back well. If you lower the bench too far, though, you may slide off, so stay within a stable range.