Back · Horizontal pull
Dumbbell Chest Supported Row
The dumbbell chest supported row is performed lying face down on an incline bench with a dumbbell in each hand, rowing both toward your ribs. The bench holds your torso still, removing momentum and lower-back fatigue, so the lats, rhomboids and rear delts do all the work with a long, controlled range of motion.
Also known as: Incline dumbbell row, Chest supported dumbbell row, Prone dumbbell row
- Muscle group
- Back
- Movement pattern
- Horizontal pull
- Type
- Compound
- Equipment
- Dumbbells, Incline bench
- Difficulty
- Beginner
What muscles does the dumbbell chest supported row work?
Primary movers
- Latissimus dorsi
- Rhomboids
- Trapezius (middle)
Assisting muscles
- Rear deltoid
- Biceps brachii
- Brachialis
- Teres major
Lying on an incline bench, the lats and rhomboids pull the elbows back, and the middle traps squeeze the shoulder blades together. The result is a thick, strong mid-back.
The bench removes the need to hold a hinge, so fatigue in the lower back or hamstrings does not limit the set. You can train close to failure safely.
Dumbbells allow each arm to move independently, which exposes left-right differences and gives a freer path for the shoulders.
Elbow position changes the focus. Elbows close to the body hit the lats, and elbows flared out at 45 to 60 degrees target the rear delts and upper back.
How to do the dumbbell chest supported row
Setup
- 1
Set an adjustable bench to a low incline of around 30 degrees.
- 2
Lie face down with your chest against the pad and your feet braced on the floor.
- 3
Hold a dumbbell in each hand with your arms hanging straight down.
- 4
Let your shoulder blades spread slightly at the start.
Execution
- 1
Retract your shoulder blades.
- 2
Row the dumbbells toward the sides of your chest, driving your elbows up and back.
- 3
Squeeze your mid-back at the top for a second.
- 4
Lower slowly until your arms are fully extended.
- 5
Keep your chest pressed into the bench.
- 6
Do not swing the weights.
Common dumbbell chest supported row mistakes
Pulling with the biceps
Curling the dumbbells up reduces back work.
The fix: Start with the shoulder blades and think of elbows, not hands.
Lifting the chest
Raising the torso off the bench adds momentum.
The fix: Keep your chest down and pick a lighter dumbbell.
Shrugging
Raising the shoulders moves the work to the upper traps.
The fix: Keep your shoulders down and back.
Skipping the stretch
Not fully lowering the dumbbells shortens the range.
The fix: Let the arms hang fully and your shoulder blades protract slightly.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–12 | Moderate, 1–2 RIR | 90 s |
| Strength | 4 | 6–8 | Heavy, strict | 2 min |
| Beginner | 2–3 | 10–12 | Light | 60–90 s |
A good choice when you want back volume without lower-back fatigue. Progress by adding weight in the smallest dumbbell steps available. Pause for a second at the top on each rep to cut out momentum.
Running the dumbbell chest supported row in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayDumbbell Chest Supported Row variations and alternatives
Chest Supported T-Bar Row
AlternativeA machine version where the load is on a fixed bar.
Single-Arm Dumbbell Row
AlternativeA unilateral row supported on a bench.
Barbell Bent-Over Row
HarderA heavier free-weight row that needs a stable hinge.
Inverted Row
EasierA bodyweight horizontal pull.
Seated Cable Row
AlternativeA cable row with constant tension.
Frequently asked questions
What angle should the bench be?
Around 30 degrees works for most people. A steeper angle shifts load to the upper traps and a flatter one makes it harder to reach the ground.
What muscles does it work?
The lats, rhomboids, middle traps and rear delts, with the biceps assisting. It is a mid-back thickness exercise.
Is it better than a bent-over row?
It is easier to keep strict and removes lower-back fatigue. A bent-over row allows heavier loads and trains more muscle overall.
How heavy should I go?
Pick a weight you can row for 8 to 12 reps with a one-second pause at the top. If you lift your chest off the pad, reduce the weight.
Can I do it with one dumbbell?
Yes, it works one arm at a time, though two arms is faster. Rowing both arms together also lets you add weight more easily.
Hercules tracks every dumbbell chest supported row you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play