Chest-Supported Dumbbell Row
- Beginner
- Gym
The chest-supported dumbbell row has you lie face-down on an incline bench and row two dumbbells to your ribs while your chest stays pinned to the pad. It trains the upper back, lats and biceps without the lower back needing to stabilize the pull. Beginners use it in the gym for weight and reps as a main lift or a finisher.
- Muscles
- Upper back, Lats, Biceps
- Equipment
- Dumbbells, Bench
- Logged as
- Weight and reps
How to
- Lie chest-down on an incline bench, dumbbells hanging below.
- Let your arms extend fully toward the floor.
- Row the dumbbells to your ribs, squeezing your shoulder blades.
- Lower slowly without lifting your chest off the pad.
Form cues
- Lead the pull with your elbows, not wrists.
- Keep your head in line with your spine.
- Exhale as the dumbbells reach your ribs.
Common mistakes
- Chest lifts off the pad to cheat the pull. Keep your chest pressed flat the whole set.
- Dumbbells stop short of the ribs. Pull the dumbbells all the way to your ribs.
- Wrists curl to lift the weight. Keep your wrists straight and let elbows drive.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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