# Chest Supported Overhand Grip Dumbbell Row

A chest-supported dumbbell row with an overhand grip, pulling the dumbbells toward your lower ribs. Trains the upper back and lats while the bench takes the load off your lower back.

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

## Muscles worked

- Upper back: 9/10
- Lats: 8/10
- Rhomboids: 6/10
- Rear delts: 6/10
- Biceps: 5/10
- Forearms: 4/10

## How to do the Chest Supported Overhand Grip Dumbbell 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 overhand grip, arms hanging straight.
3. Pull the dumbbells up towards your ribs, squeezing your shoulder blades together.
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 overhand grip and arms hanging straight below your shoulders.
4. Set your neck neutral and let your shoulder blades reach slightly at the bottom.
5. Pull both dumbbells toward your lower ribs or upper abdomen, driving elbows back close to your sides.
6. Reach the top when your elbows pass your torso without letting your chest rise or shoulders shrug.
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
- Flaring elbows too wide
- Cutting off the bottom stretch
- Swinging the dumbbells upward

## Form cues

- Keep chest on pad
- Drive elbows back
- Row toward lower ribs
- Let shoulders reach below
- Keep neck neutral

## How much to do

- **Strength** (good fit): 3–4 sets of 5–8 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, pause 1 s, lift 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.

- **Kettlebell**: [Kettlebell Gorilla Row](https://seto.fit/exercises/kettlebell-gorilla-row/)
- **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/)
- **Weight plates**: [Alternating Plate Row](https://seto.fit/exercises/alternating-plate-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/)

## 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 Neutral Grip Resistance Band Row](https://seto.fit/exercises/chest-supported-neutral-grip-resistance-band-row/) — Beginner
- **This exercise: Chest Supported Overhand Grip Dumbbell Row — Beginner**
- Harder: [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/) — Intermediate
- Harder: [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/) — Intermediate

## Quick answers

### What muscles does the Chest Supported Overhand Grip Dumbbell Row work?

Primary: Upper back 9/10, Lats 8/10. Also works: Rhomboids 6/10, Rear delts 6/10, Biceps 5/10, Forearms 4/10.

### Which joints does the Chest Supported Overhand Grip Dumbbell Row load?

Shoulder: low, Elbow: low.

### When should I do the Chest Supported Overhand Grip Dumbbell 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 Overhand Grip Dumbbell Row?

Strength: 3–4 sets of 5–8 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 Overhand Grip Dumbbell Row?

Kettlebell: Kettlebell Gorilla Row. Suspension trainer: Feet Elevated Suspension Trainer Row, Suspension Trainer Bent Knee Row. Weight plates: Alternating Plate Row. Barbell: Single Arm Landmine Row, Chest Supported Barbell Row.

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

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

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

Cable Bent Over Row (Intermediate), Alternating Dumbbell Pendlay Row (Intermediate).

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

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