Chest supported DB rows - having some trouble

[munichveteran]

I'm struggling with form for chest supported dumbbell rows.

I raise one end of a bench so I'm at around 30-40 degree angle, row to my ribcage, squeeze at the top, then lower while trying to place tension on the lats. It's just not working...I can feel it more in my shoulder/rear delts.

Any tips on how to fix this?

I'm using light weights to ensure I'm not lifting too heavy, and basically have the same struggle with anything from 10lb DB to 25lb DB.

I should add that I'm a beginner with a really undeveloped back, so maybe it's as simple as poor ability to activate the right muscle groups.

[NZninja101]

Unless you'd particularly like to perform a row to hit your lats, AND it comes naturally to do so, I don't see why it wouldn't be a better idea to rely on lots of vertical pulls for your lats, and perform rows for the purpose of hitting your inner back.

[charles1997]

Row more towards your hip to engage your lats. Work on squeezing your lats on each rep, focusing on that mind muscle connection.

[alwayschestday]

I could never really get the exact form down using DB. I switched to Barbell wedged in a corner and use a 90* chair for support. Same motion, position each time. Find the sweet spot and just repeat.

[happydude101]

I find the chest-supported DB row a bit awkward, as well, though as charles1997 said it's really about making sure you are rowing it to your hips, rather than too high.

Alternatively, why not try a DB Bent Over Row? I find I can isolate my lats A LOT better with this movement.

http://www.exrx.net/WeightExercises/...ntOverRow.html

That said, movements like Pull-Ups and Lat Pulldowns are staple exercises and should definately be in your routine somewhere for lat development.

[DJAuto]

Row more towards your hip to engage your lats. Work on squeezing your lats on each rep, focusing on that mind muscle connection.

This, and don't flare the elbows out too much.

[TBoneBrah]

I'm struggling with form for chest supported dumbbell rows.

I raise one end of a bench so I'm at around 30-40 degree angle, row to my ribcage, squeeze at the top, then lower while trying to place tension on the lats. It's just not working...I can feel it more in my shoulder/rear delts.

Any tips on how to fix this?

I'm using light weights to ensure I'm not lifting too heavy, and basically have the same struggle with anything from 10lb DB to 25lb DB.

I should add that I'm a beginner with a really undeveloped back, so maybe it's as simple as poor ability to activate the right muscle groups.

Incline too high? If you look at the origin and insertion of the lats you will find that at a 30-40 degree incline the are not getting a full stretch-shortening cycle (prorated (overhand) chin ups are better for the purpose of hitting the lats)

Also, at that degree of incline, the primary movers will be your upper trapezius and posterior deltoids.

Set the incline a lot lower (0-20 degrees) and you will feel it more in your middle trapezius, lats and less so in the upper traps and posterior deltoids.


Regarding what other posters have said about rowing to your hips, it is a good idea to keep your elbows tucked, but don't force an unnatural plane of motion

[munichveteran]

Unless you'd particularly like to perform a row to hit your lats, AND it comes naturally to do so, I don't see why it wouldn't be a better idea to rely on lots of vertical pulls for your lats, and perform rows for the purpose of hitting your inner back.

I'm doing pull ups in the same routine, so maybe lats aren't the primary target. I think my main point is...I can't feel it anywhere in my back, only in the shoulders.

[munichveteran]

Row more towards your hip to engage your lats. Work on squeezing your lats on each rep, focusing on that mind muscle connection.

I'll give this a go tomorrow, although to visualize it, it seems like I'd be rowing too low.

Also, I'm trying to squeeze at the top, but I think I'm in that weird spot where I can't engage the back muscles enough to feel them, if that makes sense. Big problem for beginners I believe.

[munichveteran]

Incline too high? If you look at the origin and insertion of the lats you will find that at a 30-40 degree incline the are not getting a full stretch-shortening cycle (prorated (overhand) chin ups are better for the purpose of hitting the lats)

Also, at that degree of incline, the primary movers will be your upper trapezius and posterior deltoids.

Set the incline a lot lower (0-20 degrees) and you will feel it more in your middle trapezius, lats and less so in the upper traps and posterior deltoids.


Regarding what other posters have said about rowing to your hips, it is a good idea to keep your elbows tucked, but don't force an unnatural plane of motion

Great, I'll try adjusting the incline as well. Makes sense, as I was definitely feeling it in the upper traps.

[NZninja101]

I'm doing pull ups in the same routine, so maybe lats aren't the primary target. I think my main point is...I can't feel it anywhere in my back, only in the shoulders.

People can debate all day and night about certain training variables, but it is pretty objective that if you have a routine with 2 upper back exercises, pull ups, and chest supported rows, then the purpose of the rows will be to hit the inner back.


If you bring the dumbbells too high, (ie to your chest), then you'll feel it primarily in your rear delts, and if you bring them to your hips, that is more conducive to lat development. Hitting the inner back hard requires lifting them somewhere in between. Of course you'll also want your arms flared to the appropriate degree so you're not chicken winging it.