Dumbbell Chest Supported Row
Chest-supported dumbbell row targeting lats, mid-traps, and rhomboids for upper back strength and hypertrophy, allowing strict form without lower back involvement.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Biceps, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
7/10Mid Traps, Lower Traps
Shoulders
5/10Rear Delts
Biceps
4/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Set incline bench to 30-45 degrees. Lie face down with chest on pad, feet flat on floor, arms hanging with dumbbells.
- Drive elbows back and up toward lower ribs.
- Squeeze shoulder blades together at top.
- Pause briefly in contraction.
- Lower dumbbells slowly to full arm extension.
- Maintain chest contact with bench.
Coaching Tips
Form Cues
- Lead with elbows
- Squeeze blades tight
- Keep chest down
- Control the descent
Breathing
Inhale as you lower the weights; exhale as you pull and squeeze.
Tempo
2-1-2
Range of Motion
Lower until arms fully extend below bench; pull until elbows align with torso and blades retract fully.
Safety
Safety Notes
- Avoid excessive lower back arch
- Use moderate weight for form
- Keep neck neutral
- Plant feet for stability
Spotting
Not typically required; use safeties on bench if needed for heavy loads.
Common Mistakes
- Using momentum from torso
- Shrugging shoulders
- Incomplete stretch at bottom
- Flared elbows
When to Avoid
- Acute shoulder impingement
- Lower back strain (though minimized)
Flexibility Needed
- Shoulder extension and flexion
- Thoracic mobility for retraction
Build Up First
- Basic pulling form competency
- Grip strength for dumbbells
Also known as
Chest Supported Dumbbell Row, Incline Dumbbell Row, Bench Supported Dumbbell Row
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