How to do the Chest Supported Barbell Row
- Lie face down on an angled bench, supporting your chest and keeping your feet firm.
- Hold the barbell with an overhand grip, arms hanging straight down.
- Pull the bar towards your lower ribs, squeezing your shoulder blades together tightly.
- Slowly lower the bar back to the starting position, feeling a stretch.
Full technique — 7 steps
- Set an incline bench high enough for your arms to hang freely below your shoulders.
- Lie face down with your chest supported and feet planted wide for balance.
- Hold the barbell with a shoulder-width overhand grip and let it hang with arms straight.
- Set your neck neutral and let your shoulder blades reach slightly at the bottom.
- Row the bar toward your lower ribs or upper abdomen by driving your elbows back.
- Pull until the bar touches the bench without lifting your chest off the pad.
- 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
Compared with similar variants
| Chest Supported Barbell Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | easy | moderate | moderate | easy |
| How tiring | moderate | high | moderate | moderate |
| Shoulder | low | low | low | low |
| Elbow | low | low | low | low |
| Equipment | Barbell, Flat bench | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Overhand Grip Dumbbell Bent Over Row Harder
- Dumbbell Pendlay Row Harder
Resistance bands
- Chest Supported Resistance Band Row Easier
- Resistance Band Bent Over Row Same level
Cable machine
- Floor Seated Cable Row Same level
- Cable Bent Over Row Harder
Suspension trainer
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
- Easier Bench Elbow Lift
- This exercise Chest Supported Barbell Row
- Harder Alternating Dumbbell Pendlay Row
- Harder Wide Grip Barbell Row
Too hard for now? Start with the Bench Elbow Lift.
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).
