Dumbbell Head Supported Row

How to perform it

Step-by-step instructions

1. 01Face a stable incline bench, hinge with soft knees, and rest your forehead lightly on the upper edge while holding one dumbbell beneath a shoulder.
2. 02Keep a long neutral spine, square hips and shoulders, and only enough forehead contact to prevent torso swing.
3. 03Pull the working elbow toward the lower ribs or hip without shrugging or rotating.
4. 04Pause briefly as the shoulder blade finishes the pull, then lower until the arm is long and controlled.
5. 05Complete the set on one side before switching arms, keeping the same hinge and light head support.