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The Chest-Supported Row is an excellent exercise for targeting the back muscles while minimizing stress on the lower back. To perform, lie prone on an incline bench with your chest supported, allowing your arms to hang straight down holding dumbbells with a neutral grip. Initiate the movement by squeezing your shoulder blades together, pulling the dumbbells towards your hips. Control the eccentric phase as you slowly lower the weights back to the starting position.
Skip or adapt this movement if any of these apply — and check with a professional when in doubt.
More moves that train the same muscles.
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