# Chest Supported Dumbbell Rear Delt Row

A chest-supported dumbbell row on an incline bench with an overhand grip and the elbows driven out wide. Shifts the work toward the rear delts and upper back compared with a neutral-grip row.

- Beginner · Compound
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/dumbbell-lying-rear-delt-row/video/male.mp4
- HTML: https://seto.fit/exercises/chest-supported-dumbbell-rear-delt-row/

## Muscles worked

- Rear delts: 9/10
- Upper back: 8/10
- Rhomboids: 7/10
- Traps: 6/10
- Infraspinatus: 4/10
- Lats: 4/10
- Biceps: 4/10

## How to do the Chest Supported Dumbbell Rear Delt Row

1. Lie face down on an angled bench, supporting your chest and keeping your feet firm.
2. Hold a dumbbell in each hand, palms facing back, arms hanging straight.
3. Row the dumbbells up, driving your elbows out wide above your back.
4. Slowly lower the weights 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 a dumbbell in each hand with arms hanging straight and palms facing back toward your feet.
4. Set your neck neutral and let your shoulder blades reach slightly at the bottom.
5. Row the dumbbells upward by driving your elbows out wide until they rise above your back.
6. Finish with elbows bent about 90 degrees and your shoulder blades drawn together, keeping your chest on the pad.
7. Lower the dumbbells until your arms are fully extended and your shoulders open at the bottom.

## Common mistakes

- Lifting chest off the bench
- Pulling elbows too close
- Shrugging during the pull
- Cutting off the bottom stretch
- Swinging the dumbbells upward

## Form cues

- Keep elbows flared
- Keep chest on pad
- Feel rear delts working
- Keep neck neutral
- Arms hang fully

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 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.

- **Suspension trainer**: [Wide Grip Suspension Trainer Row](https://seto.fit/exercises/wide-grip-suspension-trainer-row/), [Single Arm Suspension Trainer Rear Delt Row](https://seto.fit/exercises/single-arm-suspension-trainer-rear-delt-row/)
- **Barbell**: [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/)
- **Kettlebell**: [Kettlebell Rear Delt Row](https://seto.fit/exercises/kettlebell-rear-delt-row/)
- **Cable machine**: [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-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: [Chest Supported Resistance Band Row](https://seto.fit/exercises/chest-supported-resistance-band-row/) — Beginner
- **This exercise: Chest Supported Dumbbell Rear Delt Row — Beginner**
- Harder: [Bent Over Dumbbell Face Pull](https://seto.fit/exercises/bent-over-dumbbell-face-pull/) — Intermediate
- Harder: [Overhand Grip Dumbbell Bent Over Row](https://seto.fit/exercises/overhand-grip-dumbbell-bent-over-row/) — Intermediate

## Quick answers

### What muscles does the Chest Supported Dumbbell Rear Delt Row work?

Primary: Rear delts 9/10, Upper back 8/10. Also works: Rhomboids 7/10, Traps 6/10, Infraspinatus 4/10, Lats 4/10.

### Which joints does the Chest Supported Dumbbell Rear Delt Row load?

Shoulder: low, Elbow: low.

### When should I do the Chest Supported Dumbbell Rear Delt Row in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Chest Supported Dumbbell Rear Delt Row?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Chest Supported Dumbbell Rear Delt Row?

Suspension trainer: Wide Grip Suspension Trainer Row, Single Arm Suspension Trainer Rear Delt Row. Barbell: Chest Supported Barbell Row. Kettlebell: Kettlebell Rear Delt Row. Cable machine: Floor Seated Cable Row.

### What is an easier version of the Chest Supported Dumbbell Rear Delt Row?

Chest Supported Resistance Band Row (Beginner), Supine Elbow Press (15% of bodyweight).

### What is a harder version of the Chest Supported Dumbbell Rear Delt Row?

Bent Over Dumbbell Face Pull (Intermediate), Overhand Grip Dumbbell Bent Over Row (Intermediate).

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

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