Dumbbell Chest-Supported Row
Auto DetectedChest-supported row using dumbbells to target the lats and upper back for thickness; minimizes lower back strain by stabilizing the torso on an incline bench.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Biceps
5/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set an incline bench to 30–45 degrees. Lie face down with your chest supported, feet planted firmly, and hold a dumbbell in each hand with arms hanging straight down.
- Retract your shoulder blades and drive your elbows back toward your hips.
- Pull the dumbbells until your elbows pass your torso.
- Squeeze your upper back muscles at the top.
- Lower the weights under control to full arm extension.
Coaching Tips
Form Cues
- Lead with elbows
- Chest on pad
- Squeeze at top
- Control the descent
Breathing
Exhale as you pull the weights up; inhale as you lower them.
Tempo
3-1-1
Range of Motion
From full arm extension at the bottom to elbows pulling past the torso at the top.
Safety
Safety Notes
- Ensure the bench is stable before starting
- Keep neck neutral to avoid strain
Spotting
Not recommended; simply drop the weights if failure is reached.
Common Mistakes
- Lifting chest off bench
- Using momentum
- Shrugging shoulders
- Incomplete range of motion
When to Avoid
- Acute shoulder impingement
- Lower back strain
Flexibility Needed
- Adequate shoulder extension
- Thoracic spine mobility
Build Up First
- Basic pulling mechanics
- Stable core engagement
Also known as
Incline Dumbbell Row, Prone Dumbbell Row, Chest Supported Row, Incline Bench Row
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