Chest-Supported Dumbbell Row tutorial
The chest-supported dumbbell row is a compound back exercise in which resting your chest on an incline bench takes the load off your lower back. Because there is almost no way to cheat with the body, the focus stays fully on the back and shoulder blade muscles, making it very beginner friendly.
How to perform
- Set an incline bench to 30-45 degrees and place the dumbbells beside it.
- Lie face down on the bench with your chest on the pad and feet on the floor for stability.
- Let the dumbbells hang with straight arms and palms facing each other.
- Pull your elbows back and up until the dumbbells reach the sides of your ribs.
- Squeeze your shoulder blades together at the top and pause briefly.
- Lower the dumbbells slowly until your arms are fully straight and the shoulder blades spread slightly.
Breathing: Exhale as you row the dumbbells up and inhale as you lower them.
Key tips
- Keep your chest pressed against the bench throughout the movement.
- Flare your elbows slightly wider to target the middle traps more.
- Keep your neck in line with your spine and do not lift your head.
Common mistakes
- Lifting the chest off the bench to heave a heavy weight.
- Shrugging the shoulders toward the ears instead of squeezing the shoulder blades.
- Doing half reps and not fully straightening the arms at the bottom.
Safety: People with shoulder pain should start light and stop if they feel sharp shoulder pain or chest discomfort against the bench.
BackPrimary muscle
DumbbellEquipment
BeginnerLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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