Chest-Supported Dumbbell Row
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Dumbbells, Incline 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, Bodybuilding, Rowing, Combat Sports
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
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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