Chest Supported Dumbbell Rear Delt Row — how to, muscles worked, alternatives

How to do the Chest Supported Dumbbell Rear Delt Row

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

Compared with similar variants

	Chest Supported Dumbbell Rear Delt 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	Dumbbells, Adjustable 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.

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 15% of bodyweight
Easier Chest Supported Resistance Band Row Beginner
This exercise Chest Supported Dumbbell Rear Delt Row Beginner
Harder Bent Over Dumbbell Face Pull Intermediate
Harder Overhand Grip Dumbbell Bent Over Row Intermediate

Too hard for now? Start with the Chest Supported Resistance Band Row.

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.