Back · Compound

Chest-Supported Dumbbell Row

A row lying face-down on an incline bench that removes lower-back fatigue.

MAIN MUSCLE
Upper back, Lats
ALSO WORKS
Rear delts, Rhomboids, Biceps
EQUIPMENT
Dumbbell, Incline bench
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set an incline bench to about 30 degrees and lie chest-down on it.

  2. Let the dumbbells hang straight down with a neutral grip.

  3. Row the dumbbells up, squeezing the shoulder blades together.

  4. Lower slowly to a full stretch.

COMMON MISTAKES

  • Jerking the weight with the lower back; keep the torso still and pull with the back.
  • Shrugging at the top; drive the elbows back toward the hips instead.
  • Cutting the stretch short; let the shoulder blades move forward under control.

TIPS

  • Lead with the elbows and pause for a second with the blades squeezed.

QUESTIONS

Which muscles does Chest-Supported Dumbbell Row work?

The main muscle is Upper back, Lats. It also works Rear delts, Rhomboids, Biceps.

How many reps should I do?

FORGE suggests 8-12 reps for Chest-Supported Dumbbell Row. The app adjusts sets and reps to your goal and level.

What can I do instead of Chest-Supported Dumbbell Row?

These train the same muscles: One-Arm Dumbbell Row, T-Bar Row, Machine Row.