Dumbbell Head Supported Row

Muscles worked

Setup

1. Set an incline bench to approximately 45 degrees or hip height.
2. Stand facing the bench with a dumbbell in one hand and feet shoulder-width apart.
3. Hinge at the hips and rest your forehead on the top edge of the bench pad, keeping your spine straight.
4. Let the dumbbell hang at arm's length with a neutral grip (palm facing in).

How to do it

1. Exhale and pull the dumbbell toward your hip, driving your elbow back and upward while keeping it close to your side.
2. Squeeze your shoulder blade toward your spine at the top of the movement for a full contraction.
3. Inhale and slowly lower the dumbbell back to the starting position using a controlled 2-3 second tempo.
4. Complete the desired number of repetitions on one side before switching to the other.

Form checklist

• Keep your forehead in constant contact with the bench to prevent using momentum.
• Maintain a flat back and avoid rotating your torso or hips as you pull.
• Ensure your shoulders remain square to the floor throughout the entire set.
• Focus on pulling with the elbow rather than gripping the dumbbell too tightly with the hand.

Pro tips

• Think about 'tucking the dumbbell into your pocket' to maximize lat engagement over the biceps.
• Initiate the movement by retracting the scapula first before the arm begins to bend.
• Keep your neck neutral; do not press your forehead into the bench too hard, just use it as a light stabilizer.

Make it harder

• Incorporate a 2-second isometric hold at the peak of the contraction.
• Perform the eccentric (lowering) phase over 4 seconds to maximize time under tension.

Frequently asked

What muscles does the dumbbell head supported row work?

The dumbbell head supported row primarily targets the lats and trapezius, and also works the biceps, deltoids, erector spinae, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell head supported row?

The dumbbell head supported row uses dumbbell.

Is the dumbbell head supported row good for beginners?

The dumbbell head supported row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius