Sometimes it is difficult to find rowing exercises to do without placing undo stress on your lower back. The supported prone dumbbell row is a great substitute for bent-over barbell rows by working the back muscles in a nearly identical way without the potential for lower back injury. This exercise is performed leaning on an adjustable incline bench. Here's how it is done.
Position the adjustable incline bench at a 25 degree angle in relation to the floor. Lie prone on the bench with your head at a the high end of the bench. Hold the dumbbells in each hand with your palms facing back. Allow the dumbbells to hang straight down. From this starting position, row the dumbbells up towards your rib cage keeping your elbows out to the sides as you raise the weights. Keep your head level throughout the movement. Hold the dumbbells at the top of the movement for a peak contraction and then lower the weights down in a controlled slow descent. Start you next rep once the dumbbells are returned to the starting position which is when you arms are hanging straight down.
