Chest-Supported Dumbbell Row
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Dumbbell, Bench
Primary muscle group
Latissimus Dorsi, Rhomboids, Middle Trapezius
Secondary muscle groups
Posterior Deltoid, Biceps Brachii, Forearms
Movement pattern
Horizontal Pull
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Row dumbbells while lying face down on an incline bench so the mid-back does the work without any help from the lower back.
How it fits the system. A beginner-level horizontal pull entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Latissimus Dorsi, Rhomboids, Middle Trapezius
Secondary muscles
Posterior Deltoid, Biceps Brachii, Forearms
Movement pattern
Horizontal Pull
Equipment
Dumbbell, Bench
Difficulty
Beginner
How to Perform
- Set an incline bench to about 30 to 45 degrees and lie face down with the chest supported.
- Let the dumbbells hang at arm length with the palms facing each other.
- Set the shoulder blades before you pull.
- Row the dumbbells towards the hips, driving the elbows back.
- Squeeze the shoulder blades together at the top for a moment.
- Lower under control to a full stretch.
Coaching Cues
- Lead with the elbows, not the hands.
- Keep the neck long and the chin tucked.
- Pause briefly at the top of every rep.
- Let the shoulder blades travel, do not lock them.
Common Mistakes
- Peeling the chest off the bench to cheat the weight.
- Shrugging the shoulders towards the ears.
- Using a range so short the lats never stretch.
- Rowing too high, towards the armpits, and losing mid-back tension.
Progressions & Regressions
Progressions
Increase load, then add a one-second squeeze at the top, then slow the lowering to three seconds.
Regressions
Lighter dumbbells, a single-arm version, or a seated cable row.
When to Use It
When to use
As the main horizontal pull on an upper-body or pull day, especially when the lower back is already fatigued.
When not to use
Rarely contraindicated; reduce the range if the shoulder pinches at the top.
Programming
3 to 4 sets of 10 to 15 repetitions with 60 to 90 seconds of rest.
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