Chest-Supported Dumbbell Row
A dumbbell row performed lying face down on an incline bench. Removes lower-back and momentum demands so the upper back does the work.
Primary muscles
- Rhomboids
- Traps (Trapezius)
- Lats (Latissimus Dorsi)
Secondary muscles
- Rear Delts
- Teres Major
- Biceps
- Sets
- 3–4
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set a bench to about 30-45 degrees and lie face down with the chest on the pad, feet on the floor, holding a dumbbell in each hand with arms hanging.
Keep the chest in contact with the pad.
Row the dumbbells up, driving the elbows back.
Squeeze the shoulder blades together at the top.
Lower slowly to a full stretch.
Breathing: Exhale as you row, inhale as you lower.
Coaching tips
Chest glued to the bench
Elbows back
Pause at the top
Common mistakes
Lifting the chest off the pad
Shrugging the dumbbells up
Short range at the bottom
Safety notes
Get on and off the bench carefully while holding the dumbbells.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.