Chest-Supported One-Arm Dumbbell Rows for Focused Upper Back Training

This is a simple variation of the chest-supported row, which is normally done with a barbell or pair of dumbbells.
To do this, I'm using four 35 pounds bumper plates stacked on top of a flat bench.
This gives you enough height to get a full, dead-hang stretch at the bottom of the exercise for a full range of motion.
By supporting your chest (and part of your abdomen) on the plates, you take potential lower back stress or torque mostly out of the equation while performing single-arm training (which will allow you to use heavier weight).
You CAN also use an incline bench to get the height, but it changes where on your back this one hits.
By using the plates and keeping your torso horizontal, you mimic the movement pattern and angle of pull of the regular one-arm dumbbell row.
Your non-working hand is gripped on the top end of the bench, one foot on the floor (on the working side) and the other just kind of draped on the bench.
I found this method to be an excellent way to get very focused back training without the tendency to use rotational force to heave the weight up.
#madscientistofmuscle #onearmdumbbellrow #dumbbellrow #dumbbellrows #chestsupportedrow #chestsupportedrows #row #backexercise #onearmdumbbellrows #dumbbellbackexercise #dumbbellworkout #dumbbellbacktraining #bumperplates #flatbench #backworkout
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[@jbb8600]

Looks crazy. Just incline the bench

[@MadScientistOfMuscle]

You can definitely do that but it changed the angle of torso to that angle of incline, which changes where the exercise works.

[@mikec1882]

Why don't you just incline the bench?

[@MadScientistOfMuscle]

You can definitely do that but it changed the angle of torso to that angle of incline, which changes where the exercise works.

[@jbb8600]

@@MadScientistOfMuscle your method is unstable. Put the weights under the bench.

[@mikec1882]

@@MadScientistOfMuscle Well, OK, I just think you could get the same result doing that exercise on an incline bench. JMO.

[@MadScientistOfMuscle]

@@jbb8600 hmm.... I like that idea. Though I wonder if that would just make the bench more unstable.

[@MadScientistOfMuscle]

@@mikec1882 definitely worth testing!