Chest-Supported Dumbbell Row: Are you going heavy from the start?
Start with light dumbbells and learn the form first, then increase the weight. Do not lift heavy dumbbells from the start.
How to fix it
- Lie face down with your chest on the bench.
- Pull both dumbbells up together.
- Lower the dumbbells toward the floor with control.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 9 reps with a 10kg dumbbell in each hand as planned in your last workout, the app keeps the weight the same and increases your reps to 10. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreHow far should you pull the dumbbells?
Sources differ slightly. Some suggest pulling the dumbbells up to your ribs. Others suggest pulling until your upper arms go slightly past the height of your back. Either way, pull and lower the dumbbells with control.
See this exercise in detail
More on the same body part
Sources
- Ronai P, ACSM's Health & Fitness Journal (2025)
- NSCA, Personal Training Quarterly · Working Around a Client's Low Back Pain: Strategies and Exercise Progressions
- ExRx.net, Dumbbell Incline Row
- NCSF, Proper Lifting Technique
- Mayo Clinic, Weight training: Do's and don'ts of proper technique
- García-Jaén M et al., Journal of Physical Education and Sport (2021)
This article 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.