Chest Supported Dumbbell Row: How-to, Tips & More
The Chest Supported Dumbbell Row is a beginner compound exercise for your mid back. You do it with dumbbells and bench. It is a good fit when your goal is muscle growth.
Besides the mid back, it also works your lats and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Mid back
Primary
Lats
Secondary
Biceps
Secondary
How to do the Chest Supported Dumbbell Row
- Lie chest down on an incline bench with a dumbbell in each hand.
- Let your arms hang straight.
- Row the dumbbells up, squeezing your shoulder blades together.
- Lower slowly.
Chest Supported Dumbbell Row tips
- Your chest stays on the pad the whole set.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Compound
Chest Supported Dumbbell Row alternatives
More mid back exercises
Band Pull Apart
Resistance band
Barbell Row
Barbell
Bent Knee Suspension Row
Suspension trainer
Close Grip Cable Row
Cable machine
Dumbbell Bent Over Row
Dumbbells
Elbow Lift
Chair
Frequently asked questions
What muscles does the Chest Supported Dumbbell Row work?
The Chest Supported Dumbbell Row mainly works your mid back, with help from your lats and biceps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Chest Supported Dumbbell Row good for beginners?
Yes. The Chest Supported Dumbbell Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Chest Supported Dumbbell Row?
You need dumbbells and bench.
Add Chest Supported Dumbbell Row to your program
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