# Chest Supported Barbell Row

A chest-supported barbell row on an incline bench, targeting the upper back and rear delts with help from the lats. The bench takes the lower back out of the lift so the upper back does the work.

- Beginner · Compound
- Equipment: Barbell, Flat bench
- HD video: https://media.seto.fit/exercises/barbell-lying-row/video/male.mp4
- HTML: https://seto.fit/exercises/chest-supported-barbell-row/

## Muscles worked

- Upper back: 9/10
- Rear delts: 8/10
- Rhomboids: 7/10
- Lats: 6/10
- Traps: 6/10
- Biceps: 5/10
- Forearms: 3/10

## How to do the Chest Supported Barbell Row

1. Lie face down on an angled bench, supporting your chest and keeping your feet firm.
2. Hold the barbell with an overhand grip, arms hanging straight down.
3. Pull the bar towards your lower ribs, squeezing your shoulder blades together tightly.
4. Slowly lower the bar back to the starting position, feeling a stretch.

### Full technique — 7 steps

1. Set an incline bench high enough for your arms to hang freely below your shoulders.
2. Lie face down with your chest supported and feet planted wide for balance.
3. Hold the barbell with a shoulder-width overhand grip and let it hang with arms straight.
4. Set your neck neutral and let your shoulder blades reach slightly at the bottom.
5. Row the bar toward your lower ribs or upper abdomen by driving your elbows back.
6. Pull until the bar touches the bench without lifting your chest off the pad.
7. Lower the bar until your arms are fully extended and your shoulders open at the bottom.

## Common mistakes

- Lifting chest off the bench
- Shrugging through the top
- Rowing too high toward shoulders
- Cutting off the bottom stretch
- Jerking the bar off momentum

## Form cues

- Keep chest on pad
- Drive elbows back
- Row toward lower ribs
- Let arms fully hang
- Keep neck neutral

## How much to do

- **Strength** (good fit): 3–5 sets of 5–8 reps · rest 2 min · 1–2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Overhand Grip Dumbbell Bent Over Row](https://seto.fit/exercises/overhand-grip-dumbbell-bent-over-row/), [Dumbbell Pendlay Row](https://seto.fit/exercises/dumbbell-pendlay-row/)
- **Resistance bands**: [Chest Supported Resistance Band Row](https://seto.fit/exercises/chest-supported-resistance-band-row/), [Resistance Band Bent Over Row](https://seto.fit/exercises/resistance-band-bent-over-row/)
- **Cable machine**: [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-row/), [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/)
- **Suspension trainer**: [Suspension Trainer Bent Knee Row](https://seto.fit/exercises/suspension-trainer-bent-knee-row/), [Wide Grip Suspension Trainer Row](https://seto.fit/exercises/wide-grip-suspension-trainer-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Supine Elbow Press](https://seto.fit/exercises/supine-elbow-press/) — 15% of bodyweight
- Easier: [Bench Elbow Lift](https://seto.fit/exercises/bench-elbow-lift/) — 40% of bodyweight
- **This exercise: Chest Supported Barbell Row — Beginner**
- Harder: [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/) — Intermediate
- Harder: [Wide Grip Barbell Row](https://seto.fit/exercises/barbell-row-overhand-wide/) — Intermediate

## Quick answers

### What muscles does the Chest Supported Barbell Row work?

Primary: Upper back 9/10, Rear delts 8/10. Also works: Rhomboids 7/10, Lats 6/10, Traps 6/10, Biceps 5/10.

### Which joints does the Chest Supported Barbell Row load?

Shoulder: low, Elbow: low, Wrist: low, Lower back: low.

### When should I do the Chest Supported Barbell Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Chest Supported Barbell Row?

Strength: 3–5 sets of 5–8 reps, rest 2 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Chest Supported Barbell Row?

Dumbbells: Overhand Grip Dumbbell Bent Over Row, Dumbbell Pendlay Row. Resistance bands: Chest Supported Resistance Band Row, Resistance Band Bent Over Row. Cable machine: Floor Seated Cable Row, Cable Bent Over Row. Suspension trainer: Suspension Trainer Bent Knee Row, Wide Grip Suspension Trainer Row.

### What is an easier version of the Chest Supported Barbell Row?

Bench Elbow Lift (40% of bodyweight), Supine Elbow Press (15% of bodyweight).

### What is a harder version of the Chest Supported Barbell Row?

Alternating Dumbbell Pendlay Row (Intermediate), Wide Grip Barbell Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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