Dumbbell Bench Supported Row

Setup

- Prepare and inspect the required equipment (dumbbell, bench) and clear enough space for the full movement and safe exit.

- For Dumbbell Bench Supported Row, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Keep a neutral spine and stable ribs. Let the shoulder blade reach forward without rounding the loaded low back.

- Adjust the seat, pad or start stop so the machine axis and working joint line up before loading.

Execution

- Lead the elbow toward the hip or lower ribs, pause without shrugging, then return until the shoulder blade glides forward.

Range, tempo and breathing

- Perform 3 × 10–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not turn the row into a torso swing or shrug. Lower the load and keep the sternum and pelvis steady.

Regression and progression

- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.

- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.