Chest Supported Dumbbell Row

How to Perform the Chest Supported Dumbbell Row

1. Set an adjustable bench to a 30-45 degree incline. Take a dumbbell in each hand and lie face down on the bench with your chest supported against the pad.
2. Let your arms hang straight down toward the floor with palms facing each other in a neutral grip. Your feet should be firmly planted on the floor for stability.
3. Retract your shoulder blades and pull the dumbbells upward toward your hips by driving your elbows back.
4. Continue pulling until the dumbbells reach the sides of your torso and your shoulder blades are fully squeezed together.
5. Hold the contraction at the top for one second, focusing on the squeeze between your shoulder blades.
6. Slowly lower the dumbbells back to the starting position with full arm extension, maintaining control throughout the negative.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Eliminates lower back strain and momentum cheating, making it one of the safest and most effective rowing exercises.
• ✓Allows for a strong mind-muscle connection with the lats and upper back due to the stable, supported position.
• ✓Excellent for lifters with lower back issues who cannot perform bent-over barbell rows.

Pro Tips

• ●Experiment with grip angles: palms facing each other targets the lats, while palms facing down shifts focus to the upper back and rear delts.
• ●Use a bench angle of 30-45 degrees. A lower angle targets the lats more, while a steeper angle emphasizes the upper back and traps.
• ●Since your lower back is supported, you can focus on going heavier with strict form compared to bent-over rows.

Recommended Sets & Reps