Exercise guide · Back
Dumbbell Chest-Supported Row
The Chest-Supported Row (Dumbbells) is a free-weight back exercise performed face down on an incline bench. The bench supports the torso while each dumbbell moves independently, unlike a fixed-path chest-supported row machine.
- Targets: Mid back
- Equipment: Dumbbell
- Type: Compound
Step by step
How to do the Dumbbell Chest-Supported Row
- Set an adjustable bench to a moderate incline and place two dumbbells where you can reach them without twisting or overstretching.
- Lie face down with your chest supported, feet planted, and one dumbbell in each hand with arms hanging naturally below the shoulders.
- Brace against the pad and pull both elbows back, guiding the dumbbells toward the sides of your lower ribs without lifting your chest.
- Pause briefly while keeping the neck neutral and shoulders away from the ears.
- Lower both dumbbells slowly until the arms are long and the shoulder blades can move naturally, then repeat without bouncing.
Form cues
- Keep the chest on the pad
- Lead with the elbows
- Row toward the lower ribs
- Control each dumbbell independently
Common mistakes
- Lifting the chest from the bench to finish the pull
- Shrugging the shoulders toward the ears
- Turning the exercise into a rear-delt fly by spreading nearly straight arms
- Dropping or twisting to reach dumbbells placed too far away
Muscles worked
Primary
Mid back
Secondary
Lats, Biceps, Rear delts and Forearms
Safety: Use a stable bench and place the dumbbells within safe reach before lying down. Reduce the load if you cannot keep your chest supported or lower both weights under control.
Alternatives
