Chest-Supported Dumbbell Row
The Chest-Supported Dumbbell Row is a back-focused strength exercise that uses an incline bench to support the torso. The supported position helps reduce unnecessary lower-back strain while allowing you to focus on the lats, rhomboids, traps, and rear delts.
How to Perform the Chest-Supported Dumbbell Row
1. Set Up the Bench
Adjust an incline bench to roughly 30–45 degrees. Lie face down with your chest firmly supported by the pad and your feet planted securely.
2. Start Position
Hold one dumbbell in each hand with your arms extended toward the floor. Keep your palms facing one another, your spine neutral, and your core engaged.
3. Pull
Drive your elbows back and row the dumbbells toward your torso. Keep the elbows relatively close to your body and avoid shrugging the shoulders upward.
4. Squeeze
At the top of the movement, squeeze your shoulder blades together and hold the contraction briefly. Focus on the upper back doing the work rather than simply moving the dumbbells.
5. Lower
Lower the dumbbells slowly and under control until your arms are fully extended again.
6. Maintain Control
Keep your chest against the bench, maintain a neutral spine, and avoid using momentum or bouncing the weights.
7. Repeat
Repeat for the prescribed number of repetitions while maintaining consistent tempo and form.
Muscles Worked
Primary: Latissimus dorsi, rhomboids, middle and lower trapezius.
Secondary: Rear deltoids, biceps, and spinal stabilizers.
Recommended Workout Range
Sets: 3–4
Reps: 8–12
Rest: 60–90 seconds
Tempo: 2 seconds up, 1 second squeeze, 2 seconds down
Form Tips
Keep your chest firmly supported by the bench.
Pull with your elbows instead of thinking about lifting with your hands.
Squeeze your shoulder blades together at the top.
Lower the dumbbells slowly and maintain control throughout the movement.
Use a weight that allows full range of motion without twisting or jerking.
Example Back-Focused Workout
Chest-Supported Dumbbell Row — 3–4 sets of 8–12 reps
Lat Pulldown — 3–4 sets of 8–12 reps
Seated Cable Row — 3–4 sets of 10–12 reps
Face Pulls — 3 sets of 12–15 reps
Dumbbell Rear Delt Fly — 3 sets of 12–15 reps
Equipment Needed
Two dumbbells and an adjustable incline bench.
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