Chest-Supported Dumbbell Row

Chest supported on an incline bench: it removes lower-back drive and isolates the back safely. High SFR.

• Compound
• Dumbbell
• Beginner

How to do it

• Lie face down on a bench inclined to about 30°
• Row the dumbbells to your hips squeezing your shoulder blades
• Let your arms stretch out at the bottom without shrugging

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1 s, squeeze, lower for 2–3 s under control

Common mistakes

• Lifting your chest off the bench with momentum
• Shrugging your shoulders as you pull
• A short range with no stretch at the bottom

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Traps

Alternatives

• Chest-Supported Machine Row
• Machine Row (chest-supported)
• Single-Arm Dumbbell Row