ClapMove · clapmove.com
Exercise handout — move better, feel better.
Chest-Supported Row
Row on incline bench with chest supported. Takes low back out of the equation.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
dumbbells
No equipment? Try: Machine row
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 1 squeeze / 2 down
Tempo
Step-by-Step Guide
Set up
- Set bench at 30-45 degree incline
- Lie face down with chest on top of bench
- Let arms hang straight down with dumbbells
Step 1 of 5
Pull dumbbells up to your sides
Step 2 of 5
Squeeze shoulder blades together
Step 3 of 5
Hold briefly at top
Step 4 of 5
Lower slowly with control
Step 5 of 5
Repeat
Breathing
- Breathe out as you pull
- Breathe in as you lower
Form Cues
- Chest stays on bench
- Squeeze at top
- Pull to sides, not back
- Control the lowering
Common Mistakes to Avoid
- Lifting chest off bench
- Not squeezing at top
- Pulling too far back
- Dropping weights
Safety Information
Great for people with low back issues.
Progressions
Increase weight or add pause
Regressions
Use lighter weight
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.