Chest Supported Dumbbell Row
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The Chest Supported Dumbbell Row is a strength exercise performed by lying face down on an incline bench with a dumbbell in each hand, rowing the weights toward your torso while keeping your chest supported to minimize lower back strain. Its primary purpose is to build upper back thickness and improve pulling strength with strict form. It mainly targets the shoulders and secondarily works the back muscles, benefiting athletes, bodybuilders, and anyone seeking balanced upper body development using just dumbbells.
How to Perform Chest Supported Dumbbell Row
- 1Set an adjustable bench to a 30-45 degree incline. Place two dumbbells on the floor in front of the bench.
- 2Kneel on the bench facing it, with your chest and torso fully supported and pressed against the pad, feet flat on the floor for stability.
- 3Extend your arms straight down to grasp the dumbbells with a neutral grip (palms facing each other), letting them hang directly below your shoulders.
- 4Engage your core and squeeze your shoulder blades together as you inhale, maintaining a neutral spine.
- 5Exhale as you pull the dumbbells up toward your lower ribcage by bending your elbows and driving them back, keeping them close to your sides.
- 6Pause briefly at the top, squeezing your upper back, then inhale as you slowly lower the dumbbells to full arm extension.
- 7Repeat for desired reps, then carefully rack the dumbbells.
- 8Key form tips: Keep your chest glued to the bench to isolate the back—avoid using momentum or lifting your torso. Elbows should track back, not out to the sides. Maintain a slight elbow bend at the bottom to protect shoulders. Common mistakes: shrugging shoulders up or rowing too high toward the neck.
