Chest-Supported Dumbbell Row
A row variation performed lying face-down on an incline bench that removes lower-back involvement and momentum.
How to do it
- 1Lie face down on an incline bench set to roughly 45 degrees with a dumbbell in each hand, arms hanging straight down and feet planted on the floor.
- 2Keep your chest pressed against the pad and pull both dumbbells up toward your ribcage, driving your elbows up and back.
- 3Squeeze your shoulder blades together at the top, then lower the dumbbells back down with control to a full stretch.
Common mistakes
- Lifting the chest off the pad to muscle up heavier weight, which turns the row into a standing row and adds lower-back strain.
- Shrugging the shoulders up toward the ears instead of driving the movement through the elbows and shoulder blades.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Chest-Supported Dumbbell Row safe for beginners?
Yes. The Chest-Supported Dumbbell Row is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Chest-Supported Dumbbell Row work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have dumbbells or bench for the Chest-Supported Dumbbell Row?
The Pull-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells or bench available.
See the Pull-UpRelated exercises
Learn more
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