Tip: Chest Supported Dumbbell Row

This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.

Get face down on an incline bench and row with one arm at a time. Get a good stretch at the bottom and try to drive your elbow back explosively while holding the contraction for a brief moment at the top. I like these because it reduces lower torso twisting and makes it more low-back friendly.

Mark Dugdale is an IFBB pro bodybuilder and Mr. Olympia competitor. Mark has 22 years of experience on stage and a passion for brutal workouts. He has also produced five documentaries, participated in seminars with prison inmates, and was granted one of the last recorded interviews with Joe Weider. Follow Mark Dugdale on Twitter