How to do the Chest Supported Dumbbell Underhand Row
- Lie face down on an angled bench, supporting your chest and keeping your feet firm.
- Hold a dumbbell in each hand with an underhand grip, arms hanging.
- Pull the dumbbells toward your lower ribs, elbows close to your sides.
- 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 an underhand grip and arms hanging straight.
- Set your neck neutral and let your shoulder blades reach slightly at the bottom.
- Row the dumbbells upward by driving your elbows back close to your sides.
- Bring the weights beside your lower ribs or upper abdomen without lifting your chest off the bench.
- 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
Compared with similar variants
| Chest Supported Dumbbell Underhand 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 |
| Elbow | moderate | low | low | low |
| Shoulder | 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.
Suspension trainer
Barbell
- Single Arm Landmine Row Harder
- Chest Supported Barbell Row Same level
Kettlebell
- Kettlebell Gorilla Row Harder
- Kettlebell Row Harder
Cable machine
- Cable Bent Over Row Harder
- Floor Seated Cable Row Same level
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
- This exercise Chest Supported Dumbbell Underhand Row
- Harder Single Arm Dumbbell Row
- Harder Bilateral Dumbbell Row
Too hard for now? Start with the Seated Machine Row.
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).
