Standing Chest Supported Dumbbell Row

Stand with hips back, rest only your chest against the upper part of an incline bench, and let the dumbbells hang.

Keep both feet and your chest supported as you draw your elbows back.

Briefly squeeze your back at the end of the pull, then return by slowly extending your arms.

This movement primarily works your lats, trapezius. Focus on controlling the motion through these muscles.

Avoid shrugging or bending your wrists to pull. Control the return instead of letting the weight jerk you forward.

Exhale as you pull and inhale as you return.

Unlike the fully prone variation, you remain standing. Secure your footing before each set.