How to do the Chest Supported Dumbbell Row
- Lie face down on an angled bench, supporting your chest and keeping your feet firm.
- Hold a dumbbell in each hand, with your arms hanging straight down.
- Pull the dumbbells up towards your ribs, squeezing your shoulder blades together.
- 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 inward.
- Set your neck neutral and let your shoulder blades reach slightly at the bottom.
- Row the dumbbells upward by driving your elbows back and slightly out from your sides.
- Bring the weights beside your lower ribs or upper abdomen without lifting your chest off 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
- Shrugging through the top
- Rowing too high toward shoulders
- 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
Compared with similar variants
| Chest Supported Dumbbell 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.
Barbell
- Meadows Row Harder
- Barbell Bent Over Row Harder
No equipment
- Inverted Row Same level
- Bench Elbow Lift Easier
Machine
Kettlebell
- Kettlebell Gorilla Row Harder
- Kettlebell Row Harder
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 Row
- Harder Single Arm Dumbbell Row
- Harder Overhand Grip Dumbbell Bent Over Row
Too hard for now? Start with the Seated Machine Row.
Quick answers
What muscles does the Chest Supported Dumbbell Row work?
Primary: Upper back 9/10, Lats 8/10. Also works: Biceps 5/10, Rear delts 6/10.
Which joints does the Chest Supported Dumbbell Row load?
Shoulder: low, Elbow: low.
When should I do the Chest Supported 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 Dumbbell Row?
Strength: 4–5 sets of 4–6 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 6–10 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 Row?
Barbell: Meadows Row, Barbell Bent Over Row. No equipment: Inverted Row, Bench Elbow Lift. Machine: Seated Cable Row (Close Grip), Seated Cable Row (Close Overhand Grip). Kettlebell: Kettlebell Gorilla Row, Kettlebell Row.
What is an easier version of the Chest Supported Dumbbell Row?
Seated Machine Row (Beginner).
What is a harder version of the Chest Supported Dumbbell Row?
Single Arm Dumbbell Row (Beginner), Overhand Grip Dumbbell Bent Over Row (Intermediate).
