Chest Supported Dumbbell Row (How To, Muscles Worked)

The Chest Supported Dumbbell Row is a back exercise performed with your chest resting on an incline bench, which removes momentum and forces strict rowing form.

This variation targets the lats, rhomboids, and traps while sparing the lower back from excessive strain, making it a great option for safe and effective back training.

Primary Muscles Worked: Latissimus Dorsi, Rhomboids, Trapezius
Secondary Muscles Worked: Rear Deltoids, Biceps, Core (stabilization)
Equipment Needed: Dumbbells, Incline Bench

How To Do Chest Supported DB Rows

Step-by-Step Instructions

Set-Up:
- Set an adjustable bench to a 30–45° incline.
- Lie face down with your chest against the pad and feet planted firmly on the ground.
- Hold a dumbbell in each hand with arms extended straight down, palms facing each other.
Execution:
- Row the dumbbells upward by driving your elbows back and keeping them close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back to the starting position under control.
Tips for Proper Form:
- Keep your chest in contact with the bench the entire time.
- Focus on pulling with your elbows rather than your hands.
- Use a full range of motion (lower until arms are nearly straight).

Key Benefits

Strict form isolates the back by eliminating momentum.
Reduces stress on the lower back compared to unsupported rows.
Builds upper and mid-back strength for posture and pulling power.

Modifications and Variations

Easier Option:
- Use lighter dumbbells to focus on form.
- Adjust bench to a higher angle (closer to upright) for more comfort.
Harder Option:
- Perform with a pause at the top for greater contraction.
- Slow down the lowering phase for added time under tension.
- Use a neutral-to-wide grip variation to shift emphasis across back muscles.

Common Mistakes

Lifting Chest Off the Bench: Keep chest supported to avoid cheating.
Shrugging Shoulders: Focus on pulling with the back, not the traps alone.
Short Range of Motion: Lower dumbbells fully and pull all the way back.

Reps and Sets Recommendations

For Strength: 3–5 sets of 6–8 reps with heavy load.
For Hypertrophy: 3–4 sets of 8–12 reps.
As an Accessory: 2–3 sets of 12–15 reps with lighter weight and strict form.

Chest Supported Dumbbell Row Alternatives

Don’t have an adjustable bench, or maybe even dumbbells? Here are a few alternatives you may be able to try out instead.

Need more options? Here are 10 of my favorite alternatives for Chest Supported Dumbbell Rows to build a strong back.

Inverted Rows

If you have a rack and barbell or a TRX strap, Inverted Rows are a great alternative to Chest Supported Rows. They’re also a great horizontal rowing exercise that doesn’t place extra strain on the low back as some rowing exercises can do.

Barbell Bent Over Rows

If all you have to work with is a barbell, then Barbell Bent Over Rows are an excellent exercise for developing back strength.

Bent Over Rows will force you to brace the core and rely on your low back to maintain proper technique, but done correctly this can provide a ton of additional benefits.