- EquipmentDumbbell
- PatternPull
- Reps8 to 15 reps
- Joint loadNone flagged
Set a bench to a low incline and lie face down on it, chest on the pad. Hold a dumbbell in each hand with the arms hanging straight.
First cueKeep your chest on the bench.
How to do the Chest-Supported Dumbbell Row
Set up. Set a bench to a low incline and lie face down on it, chest on the pad. Hold a dumbbell in each hand with the arms hanging straight.
- Pull the dumbbells up toward your hips, elbows driving back.
- Squeeze your shoulder blades together.
- Lower under control to straight arms.
Form cues
- Keep your chest on the bench.
- Keep your neck neutral.
- Pause at the top.
Common mistakes
- Lifting the chest to swing the weights.
- Shrugging instead of rowing.
Muscles worked
Main target: Upper back. The upper back is the muscle between and around the shoulder blades. It pulls the shoulder blades together and back, which is what every row trains and what holds a posture against a long day at a desk.
On the way: Lats, Biceps and Rear delts.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
What to pair it with
Movements that round out a workout with the Chest-Supported Dumbbell Row, from the same catalog the StatBlockFit app logs.
- Dumbbell Bench Press Superset partner: it trains the other side of the horizontal push and pull pattern, so the two can alternate.
- Power Clean Same pull session: it trains the traps.
- Wrist Curl Same pull session: it trains the forearms.
A complete workout around it
4 movements, the Chest-Supported Dumbbell Row first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Chest-Supported Dumbbell Row 3 × 8 to 15 reps
- Dumbbell Bench Press 3 × 6 to 15 reps
- Power Clean 3 × 1 to 5 reps
- Wrist Curl 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Inverted Row
Bodyweight
Gym or cable swap
Chest-Supported Row
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Chest-Supported Row.
Other variations of the Chest-Supported Row: Seal Row.
Do before it: Band Pull-Apart (shoulder blades), Cat-Cow (bracing) and Chest-Supported Row (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Chest-Supported Dumbbell Row is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Chest-Supported Dumbbell Row?
Set up: Set a bench to a low incline and lie face down on it, chest on the pad. Hold a dumbbell in each hand with the arms hanging straight. Steps: 1. Pull the dumbbells up toward your hips, elbows driving back. 2. Squeeze your shoulder blades together. 3. Lower under control to straight arms. Form cues: Keep your chest on the bench. Keep your neck neutral. Pause at the top. Common mistakes: Lifting the chest to swing the weights. Shrugging instead of rowing.
What muscles does the Chest-Supported Dumbbell Row work?
It trains the upper back as its main target and works the lats, biceps and rear delts on the way.
What can I do instead of the Chest-Supported Dumbbell Row?
At home: Inverted Row. In a gym: Chest-Supported Row. Each trains the same main muscle.
What should I pair the Chest-Supported Dumbbell Row with?
Good partners in the same workout are Dumbbell Bench Press, Power Clean and Wrist Curl.
How heavy should the Chest-Supported Dumbbell Row be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.