# Chest Supported Dumbbell Underhand Row

A chest-supported dumbbell row with an underhand grip, targeting the lats and upper back with more biceps involvement. The bench takes your lower back out of the lift.

- Beginner · Compound
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/prone-bench-row-dumbbells-supinated-grip/video/male.mp4
- HTML: https://seto.fit/exercises/chest-supported-dumbbell-underhand-row/

## Muscles worked

- Lats: 9/10
- Upper back: 7/10
- Biceps: 6/10
- Rhomboids: 6/10
- Rear delts: 5/10
- Forearms: 4/10

## How to do the Chest Supported Dumbbell Underhand Row

1. Lie face down on an angled bench, supporting your chest and keeping your feet firm.
2. Hold a dumbbell in each hand with an underhand grip, arms hanging.
3. Pull the dumbbells toward your lower ribs, elbows close to your sides.
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 an underhand grip and arms hanging straight.
4. Set your neck neutral and let your shoulder blades reach slightly at the bottom.
5. Row the dumbbells upward by driving your elbows back close to your sides.
6. Bring the weights beside your lower ribs or upper abdomen without lifting your chest off the bench.
7. Lower the dumbbells until your arms are fully extended and your shoulders open at the bottom.

## Common mistakes

- Lifting chest off the bench
- Shrugging through the top
- Letting elbows flare wide
- Cutting off the bottom stretch
- Swinging the dumbbells upward

## Form cues

- Use an underhand grip
- Drive elbows back
- Row toward lower ribs
- Keep elbows close to sides
- Let shoulders reach below

## How much to do

- **Strength** (good fit): 4–5 sets of 5–6 reps · rest 2 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 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 1 min · 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**: [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/), [Suspension Trainer Bent Knee Row](https://seto.fit/exercises/suspension-trainer-bent-knee-row/)
- **Barbell**: [Single Arm Landmine Row](https://seto.fit/exercises/single-arm-landmine-row/), [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/)
- **Kettlebell**: [Kettlebell Gorilla Row](https://seto.fit/exercises/kettlebell-gorilla-row/), [Kettlebell Row](https://seto.fit/exercises/kettlebell-row/)
- **Cable machine**: [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/), [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: [Seated Machine Row](https://seto.fit/exercises/seated-machine-row/) — Beginner
- **This exercise: Chest Supported Dumbbell Underhand Row — Beginner**
- Harder: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- Harder: [Bilateral Dumbbell Row](https://seto.fit/exercises/dumbbell-bilateral-row/) — Beginner

## Quick answers

### What muscles does the Chest Supported Dumbbell Underhand Row work?

Primary: Lats 9/10, Upper back 7/10. Also works: Biceps 6/10, Rhomboids 6/10, Rear delts 5/10, Forearms 4/10.

### Which joints does the Chest Supported Dumbbell Underhand Row load?

Elbow: moderate, Shoulder: low, Wrist: low. Elbow — lighter options: Barbell Bent Over Row, Single Arm Dumbbell Row, Seated Machine Row.

### When should I do the Chest Supported Dumbbell Underhand 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 Dumbbell Underhand Row?

Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

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

Suspension trainer: Feet Elevated Suspension Trainer Row, Suspension Trainer Bent Knee Row. Barbell: Single Arm Landmine Row, Chest Supported Barbell Row. Kettlebell: Kettlebell Gorilla Row, Kettlebell Row. Cable machine: Cable Bent Over Row, Floor Seated Cable Row.

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

Seated Machine Row (Beginner).

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

Single Arm Dumbbell Row (Beginner), Bilateral Dumbbell Row (Beginner).

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

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