Chest-Supported Dumbbell Row
How to do it
Starting position
- Set the incline bench angle to 30 to 45 degrees.
- Hold dumbbells in both hands, lie facedown on the bench, and press your upper body against the pad.
- Plant your toes firmly on the floor to prevent your lower body from swaying.
- Look at the floor in front of the bench and keep your neck straight.
Movement
- Grip with your palms facing inward and pull your elbows tight to your sides.
- Smoothly pull the dumbbells toward your hips and contract your back muscles.
- Slowly return the dumbbells to the starting position, feeling the tension in your back.
Breathing
Exhale as you pull the dumbbells and inhale as you lower them.
Trainer tips
- Keep your chest against the incline bench
- Pull your elbows back and squeeze your shoulder blades together
- Do not let your chest lift off the bench
Cautions
- Lifting your torso too far off the bench strains your lower back, so be careful.
- Bending your wrists can cause joint injuries, so keep them in a straight line.
- Lifting the chest and using momentum
- Lifting up with only the arms
Exercise info
| Primary muscles |  Upper back Lats |
|---|---|
| Secondary muscles | Rear delts · Biceps |
| Equipment |  Dumbbell Incline bench |
| Movement pattern | Horizontal pull |
| Rep range | 8–12 reps |
20 similar exercises
Representative exercise: Chest-Supported Dumbbell Row
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- Dumbbell Chest Supported Row
- Kettlebell Head Supported Row
- Dumbbell Prone Incline Seal Row
- Dumbbell Row with Chest Supported
- Dumbbell Lying Neutral Grip Row on Rack
- Dumbbell Hammer Grip Incline Bench Two Arm Row
- Band Hammer Grip Incline Bench Two Arm Row
- Kettlebell Hammer Grip Incline Bench Two Arm Row
- Dumbbell Reverse Grip Incline Row
- Dumbbell Single Arm Row with Chest Supported
- Dumbbell Reverse Grip Incline Bench Two Arm Row
- Dumbbell Reverse Grip Row
- Dumbbell Prone Incline Flexion Row
- Dumbbell Pronated to Neutral Grip Row
- Kettlebell Reverse Grip Row
- Kettlebell Incline Alternating Row
- Dumbbell Kroc Row
- Dumbbell Renegade Row
- Resistance Band Renegade Row
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Bent Over RowHarderDumbbell Bent Over Single Arm RowHarderMachine RowSimilar exerciseBand RowSimilar exerciseWeighted Plate Bent-Over RowSimilar exerciseBarbell Bent Over RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.