FlexChest-Supported Incline Row
Muscles worked
- Latissimus Dorsi
- Rhomboid Major
- Trapezius Middle Fibers
- Posterior Deltoid
- Biceps Brachii
- Teres Major
- CategoryPull
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells, Bench
- Movement patternHorizontal Pull
- Training stylesHypertrophy, Strength
Technique
Setup
Set the bench to about 30 degrees and lie chest-down against it, feet on the floor for balance. Let the dumbbells hang straight down below your shoulders, palms facing each other.
Movement
Row both dumbbells up by driving your elbows back toward your hips. Squeeze your shoulder blades together at the top, then lower until your arms are fully stretched.
Form Tip
The bench removes the lower back from the movement entirely — that's the point. Keep your chest glued to the pad; if it lifts, you're using momentum instead of your lats.
Increase Difficulty
Pause for a full second at the top of each rep, or slow the lowering phase to three seconds.
Decrease Difficulty
Use lighter dumbbells and shorten the pause at the top.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.