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Exercises/Chest-Supported Dumbbell Row
BackBeginner

Chest-Supported Dumbbell Row

A dumbbell row performed lying face down on an incline bench. Removes lower-back and momentum demands so the upper back does the work.

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Primary muscles

  • Rhomboids
  • Traps (Trapezius)
  • Lats (Latissimus Dorsi)

Secondary muscles

  • Rear Delts
  • Teres Major
  • Biceps
Sets
3–4
Reps
10–12
Rest
60–90s

How to perform

Chest-Supported Dumbbell Row movement

Main muscles working (thicker lines)

Starting position

Set a bench to about 30-45 degrees and lie face down with the chest on the pad, feet on the floor, holding a dumbbell in each hand with arms hanging.

  1. 1

    Keep the chest in contact with the pad.

  2. 2

    Row the dumbbells up, driving the elbows back.

  3. 3

    Squeeze the shoulder blades together at the top.

  4. 4

    Lower slowly to a full stretch.

Breathing: Exhale as you row, inhale as you lower.

Coaching tips

  • Chest glued to the bench

  • Elbows back

  • Pause at the top

Common mistakes

  • Lifting the chest off the pad

  • Shrugging the dumbbells up

  • Short range at the bottom

Safety notes

  • Get on and off the bench carefully while holding the dumbbells.

Details

Body parts
Back · Arms · Upper Body
Equipment
Dumbbell · Bench
Movement
Horizontal Pull
Exercise type
Compound
Training goals
Muscle Growth · Strength · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • Barbell Bent-Over RowIntermediate→
  • Dumbbell Bent-Over RowBeginner→

Similar Exercises

  • Barbell Rear Delt RowIntermediate→
  • Chest-Supported Dumbbell Rear Delt FlyBeginner→
  • Chest-Supported T-Bar RowBeginner→
  • Seal RowIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.