Dumbbell Row With Chest Supported

Muscles worked

Setup

1. Set an adjustable bench to a 30-45 degree incline.
2. Lie face down on the bench with your chest firmly against the pad and your feet securely planted on the floor.
3. Grasp a dumbbell in each hand using a neutral grip (palms facing each other) with arms fully extended toward the floor.
4. Depress your shoulder blades away from your ears to engage the lats before starting.

How to do it

1. Pull the dumbbells toward your hips by driving your elbows back and up, exhaling as you lift.
2. Squeeze your shoulder blades together at the top of the movement, ensuring your elbows pass the midline of your torso.
3. Lower the weights slowly back to the starting position while inhaling, maintaining a controlled 2-second eccentric phase.
4. Maintain a neutral spine and keep your chest in constant contact with the bench throughout the set.

Form checklist

• Keep your chest glued to the pad to prevent using momentum.
• Drive through the elbows rather than pulling with the biceps.
• Maintain a neutral neck by looking at a spot on the floor 1-2 feet in front of the bench.
• Avoid shrugging the shoulders upward during the pull.

Pro tips

• Think about pulling the weights toward your 'back pockets' to shift the emphasis from the upper traps to the lower lats and rhomboids.
• At the bottom of the rep, allow the dumbbells to pull your shoulder blades forward slightly for a full stretch before initiating the next rep with a retraction.

Make it harder

• Pause for 2-3 seconds at the peak of the contraction to maximize time under tension for the mid-back.
• Perform the exercise with a 'dead stop' at the bottom, letting the weights briefly touch the floor to eliminate all elastic energy.

Frequently asked

What muscles does the dumbbell row with chest supported work?

The dumbbell row with chest supported primarily targets the lats, rhomboids, and trapezius, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the dumbbell row with chest supported?

The dumbbell row with chest supported uses dumbbell.

Is the dumbbell row with chest supported good for beginners?

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

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• Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius