10 Chest Supported Dumbbell Row Alternatives for a Big Back

Chest Supported Dumbbell Rows are a strength training exercise that targets the muscles of the back, including the lats, rhomboids, and rear deltoids. This exercise is performed using an adjustable bench that acts as a padded support for the chest.

Chest Supported Rows can be a great exercise for building strength and hypertrophy. And, because the chest is supported, much of the stress placed on the low back during many rowing movements is mostly eliminated.

As good as Chest Supported Row are though, sometimes you may need an alternative exercise for them.

Maybe you don’t have an adjustable bench you can use or maybe you just want to add some variety to your training program.

Whatever the reason, you’re in the right place. I’m about to share with you 10 of my favorite Chest Supported Rows alternatives and detailed instructions on how to do each one.

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Alternatives for Chest Supported Dumbbell Row

I’ve tried to include as much variation in this list of alternatives as possible.

There are exercises that use a variety of equipment, from barbells to dumbbells and even a TRX Strap. There are also exercises that are beginner-friendly as well as movements that will challenge even advanced lifters.

My goal is that no matter what equipment you have access to and regardless of your level of experience, you’ll find at least one exercise that will be a good replacement for Chest Supported Rows in your program.

T Bar Row

A T-Bar Row machine is essentially a Chest Supported Row Machine. If you’re lucky enough to have access to a T-Bar Row machine this would be one of my first suggestions to replace a Chest Supported Dumbbell Row.

How To

• Set yourself up on the T-Bar Row Machine*
• Feet should be flat on the platform and the chest supported on the pad.
• Grab the handles, brace the core and unrack the bar.
• Make sure your posture is good and then row the bar toward your chest.
• Lower back down under control and repeat until all reps are complete.
• Once all reps are down, re-rack the bar into its rack.

Coaching Points

*Exactly how you set yourself up will vary dependent upon the machine. Not all T-Bar Row Machines are exactly the same.

By far the biggest mistake I see with T-Bar Rows is athletes I coach think that because there is a pad to support their chest, they don’t need to have good posture. This is wrong. You should still have the same posture – back and core engaged – as you would if you didn’t have a pad supporting you.

Barbell Bent Over Row

The only downside to Barbell Bent Over Rows is you lose the chest support.

Yes, you can technically do Chest Supported Barbell Row with a bench but they’re extremely awkward and usually not worth the hassle.

Step-by-Step Instruction

• Approach the barbell and take a shoulder-width stance. Your shins should be almost touching the barbell.
• Hinge at the waist and bend the knee until you can grab the barbell. Use a pronated grip (Knuckles facing the floor). I will talk later about the supinated grip (palms up) in this movement.
• Always keep a flat back, and a neutral spine, and keep your eyes focused slightly down about 1 foot in front of you.
• Take a deep breath, brace the abdomen, and pull the bar in until it makes contact right about the belly button.
• Pause for about 1 second. Squeeze the shoulder blades and lock in the rep.
• Slowly return the barbell back to the starting position (weights about 1-2 inches off the ground).

Coaching Points

The initial setup and stance for Barbell Bent Over Rows should be specific to the lifter’s deadlifting and/or Olympic lifting goals. Having identical setups and grips will be great for the lifts to carry over to the compound movements.

Dumbbell One Arm Row

Instead of using an incline bench to support yourself, with One Arm Rows all need is a sturdy object to brace against. If all you’re missing is an adjustable bench, One Arm Rows are likely your best bet for replacing Chest Supported Row.

Step-by-Step Instructions

• Grab a dumbbell and a bench*.
• Place the dumbbell next to the bench and set yourself up.
• If rowing with the right arm, place the left knee and left hand on the bench. Keep the right foot flat on the ground.
• Make sure the back is flat (neutral) to slightly arched.
• Brace the core and pick the dumbbell up.
• Row the dumbbell up, keeping the elbow close to the body as the dumbbell raises.
• Squeeze the back at the top of the rep and then lower the dumbbell down until the arm is fully extended.

*One Arm Rows do not have to be done with one knee on a bench. You can keep both feet flat on the ground and lean forward and brace yourself with your off-hand on something sturdy. You can even lean your off forearm on your leg for support if necessary.

Coaching Points

The most common mistake I see my athletes make when doing One Arm Rows is not maintaining a flat back.

The back should stay engaged and slightly arched – similar to the starting position of a Power Clean. Do not let the back round as this can cause unnecessary stress on the spine.

Inverted Rows

An Inverted Row is a great bodyweight alternative for a Chest Supported Row. It’s also a great option for beginners as it’s easily modifiable depending upon the angle at which you set up the row.

Step-by-Step Instructions

• Start by placing a bar on the rack about waist height.
• The higher the bar is placed, the easier the rows will be. The lower the bar is placed, the harder the rows will be. (Just make sure to leave yourself enough room to fully extend your arms at the bottom of the rep)
• Set the bar on either the J-Hooks or the Safety Bars
• Lay down underneath the bar.
• Grab the bar with an overhand grip, brace the core and make sure your body is fully extended – including your legs.
• You should be positioned to where when you pull yourself up towards the bar, the bar touches the same spot on the chest as it would for bench press. Slide up or down to adjust accordingly.
• Now, keeping your body in a straight line, pull your chest up to the bar and lower back down until your arms are fully extended.

Coaching Points

Athletes I coach love to either pull their faces to the bar or even raise their chin up and over the bar like a pull-up. These are both wrong.

You should think of the Inverted Row as a reverse bench press. Keep your head back, chest out and pull your chest directly to the bar. Pull the shoulder blades down and back at the top of the rep and squeeze the back.

TRX Rows

Looking for a good DB Chest Supported Row at home or on the road with minimal equipment? Get yourself a TRX Strap if you don’t have one already and do some TRX Rows.

TRX Rows, or Ring Rows if you have a set of gym rings, are very similar to Inverted Rows. It’s primarily a bodyweight exercise where you can increase or decrease the difficulty of the exercise by changing the angle at which you work.

If you take a TRX strap with you on road trips, this will be your go-to alternate for any type of rows. (If you don’t already have a TRX Strap, you can pick one up from Amazon here.)

Landmine Row

A Landmine Row is basically a DIY version of a T-Bar Row Machine. You’re going to lose your chest support, but it’s a great horizontal row that is a solid Chest Supported Row alternative.

Step-by-Step Instructions

• Setup your landmine attachment.
• Load the open end of the barbell with the desired amount of plates.
• Grab the barbell toward the plate side using your hands or a cable attachment.
• Use a shoulder-width stance, bend the knees, braced core and flat back.
• Pull the plates up off the floor and begin rowing by pulling the bar toward you.
• Most often you will be able to row until the weight plates touch your chest.
• Control the eccentric portion of the lift back to arms extended and repeat.

Coaching Points

Using a cable attachment for Landmine Rows has its pro and cons.

It makes the setup more comfortable and convenient to row, but if you place metal straight on your barbell it can scratch it up. Keep that in mind if you’re planning on using one.

Hammer Machine Iso Rows

Ah, the Seated Hammer Row machine. I have zero machines in my garage gym, but the one machine I would buy if I ever find one at a decent price is a Hammer Iso Row Machine.

It is hands down my favorite.

Basically, you can think of it as a chest supported row machine.

How To

• Start by either standing or seated* with your chest against the support pad.
• Reach forward, grab the handles and then brace your core and set your posture.
• Row the handles toward your chest, quickly pause at full contraction and then slowly lower back to arm’s length.
• Repeat until all reps are completed.

Coaching Points

If doing rows seated, adjust the seat to the proper height so your chest is against the pad and you can row comfortably. For taller lifters, you can also do Hammer Seated Rows standing as well. Lower the seat out of the way and find a comfortable position for your feet to stand.

The rowing motion shouldn’t change whether standing or seated.

By far the biggest mistake I see with Hammer Rows is athletes I coach think that because there is a pad to support their chest, they don’t need to have good posture.

This is wrong.

You should still have the same posture – back and core engaged – as you would if you didn’t have a pad supporting you.

Close Grip Lat Pulldowns

Using a Lat Pulldown machine with a narrow handle and then slightly leaning back is a great way to turn this machine into more of a horizontal row (compared to a standard vertical row Lat Pulldown).

Step-by-Step Instructions

• Depending on the machine or attachment that you’re using the setup may be a bit different.
• Regardless of the setup, try to position your torso predominantly upright with a very slight lean back.
• Grab the handle with a neutral grip.
• Now, pull the bar down to your chest, squeezing the lats hard at the bottom.
• After a quick pause at the bottom of the rep, slowly bring the bar back up to the starting position.

Coaching Points

Stay in control of the weight. By far the most common mistake I see lifters make is using way too much weight and rocking and swinging all over the place to try to get the weight to move.

Renegade Rows

Renegade Rows are a great way to incorporate some core training to go along with your Dumbbell Row. So, while the chest isn’t supported as with a Chest Supported Row, the core is very actively involved which can help improve low back health in most lifters.

Instructions

• Grab one dumbbell in each hand and assume a pushup position with feet about shoulder width apart.
• Make sure the core is braced and row one dumbbell up.
• Lower the dumbbell under control and return to the starting pushup position.
• Alternate rowing each arm until all reps are completed.

Coaching Points

Try to limit rotating the torso as much as possible when doing Renegade Rows. It’s natural to want to open the torso toward the side of the arm you’re rowing with – try to fight against this and stay as square as possible.

The wider your feet, the easier it is to stay balanced while you perform the movement. Try to keep feet about shoulder-width apart.

Chin-Ups

I simply cannot have a list of back exercises without including Chin-ups or Pull-ups. I’m choosing Chin-ups here because the narrower, underhand grip more closely mimics a Chest Supported Row, but you can’t go wrong (ever) with a Pull-up either.

Step-by-Step Instruction

• Approach the pull-up bar and grab the bar with a supinated grip (palms facing toward you).
• Use a bench to get to the bar if it is too high.
• Squeeze the bar and engage the core muscles and do not cross your legs.
• Engage the upper back and pull up until your chin is over the bar.
• Pause for 1 second with your chin over the bar.
• Slowly lower yourself back to the starting position.

Coaching Points

By far the biggest mistake I see in the Chin-up is lifters not using a full range of motion.

Hang all the way down and maintain great tension through the shoulders and abdomen (DO NOT JUST HANG IN THE BOTTOM). Pull all the way up and do not whip your head so that your chin barely makes it over the bar.

Final Thoughts

I love Chest Supported Dumbbell Rows as an exercise to develop a big, strong back, but sometimes Chest Supported Rows are just not an option.

Whether you’re lacking proper equipment or are just looking for a different movement to add some variety to your program, I hope at least one of these alternatives I’ve listed here is a good fit for you.

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