Back days are seldom complete without rows being somewhere in the mix. There are plenty of variations to choose from, but incline chest-supported rows offer a great place to start, especially for beginner lifters or anyone struggling with nagging back pain. This variation of the classic bentover row puts you in a more supported position to actually maintain a roughly 45-degree torso angle without relying on a hip hinge. In turn, it takes some of the work off your posterior chain and reduces the need to stabilize your lower back, allowing you to focus more on your upper body without limitations.

Incline chest-supported rows primarily target the lats, rhomboids, traps, and rear delts. The rear delts especially get overlooked in traditional back exercises that emphasize pulling vertically or rowing with the elbows tucked close to the body. Ultimately, the position allows you to flare your elbows slightly and pull the dumbbells more toward your upper chest to place greater emphasis on the rear delts.…