Skip to content
Gymlab
Create your personal plan

Strength Training · Bodybuilding

Chest-Supported Dumbbell Row

The chest-supported dumbbell row trains your back and arms while an incline bench supports your torso, reducing the effort needed to hold your body in position.

  • Beginner
  • Compound
  • Moderate injury risk
  • Rest 1 min 30 sec
Video by RNT Fitness on YouTube

How to do it

  1. Set the bench to a 30–45-degree incline.
  2. Hold a dumbbell in each hand with your palms facing inward.
  3. Lie chest-down on the bench with your feet planted firmly on the floor.
  4. Let your arms hang straight below your shoulders.
  5. Pull the dumbbells toward your lower ribs with your elbows close to your sides.
  6. Lower the dumbbells under control until your arms are straight.

Form cues

  • Keep your neck in line with your back.
  • Keep your wrists straight.
  • Exhale as you pull.

Common mistakes

  • Lifting your chest off the padKeep your chest against the bench throughout the row rather than arching up to move the weights.
  • Shrugging toward your earsKeep space between your shoulders and ears as you pull.
  • Pulling your elbows too far backStop when your upper arms reach roughly level with your torso instead of forcing extra range.

Safety

Heavy weights or jerky pulls can strain your shoulders and elbows. Loose dumbbells can injure your hands or feet when getting off the bench.

  • Check that the bench's incline adjustment is locked before lying down.
  • Start with weights you can move smoothly without straining.
  • Make sure the dumbbells clear the floor at the bottom of each rep.
  • Place the dumbbells securely on the floor before getting off the bench.

If lying chest-down causes chest discomfort or rowing causes shoulder pain, choose an upright supported row or get advice from a physiotherapist.

Muscles worked

Front
Back

Primary muscles

  • Lats
  • Traps

Secondary muscles

  • Biceps
  • Rear Delts

Equipment

  • Adjustable Bench
  • Dumbbell

Sets and reps

Sets
2–3
Target
8–12 reps
Rest
1 min 30 sec

Finish each set with enough strength left for about two more controlled reps.

Variations

Easier

Workout plans with Chest-Supported Dumbbell Row

Build muscle · intermediate

4-Day Upper Lower Workout Plan for Men Over 50

This muscle-building plan gives men over 50 a structured upper lower routine across 4 training days. Barbell lifts anchor the sessions, with dumbbell, cable and machine work alongside walking or cycling. It offers a clear schedule for lifters with intermediate training experience.

4 days / week · 60 min estimated · Barbell Collar, Olympic Flat Bench, Powerlifting Barbell, Weight Plate, Adjustable Bench, Dumbbell, Upright Utility Bench, Lat Pulldown Bar, Lat Pulldown Machine, Cable Column, Cable Rope Attachment, Treadmill, Power Rack, Rack Safety Supports, Barbell, Standing Calf Raise Machine, Exercise Mat, Upright Exercise Bike, Close-Grip Row Handle, Lat Pulldown / Low Row Station, Chest Press Machine, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise MachineExplore the plan