Chest Supported Dumbbell Rows
Chest supported dumbbell rows are a dumbbell pulling exercise targeting the latissimus dorsi. The chest-supported position eliminates torso momentum and isolates the back muscles for consistent, controlled pulling.
How to do it
- Set an incline bench to 30-45 degrees and lie face down with your chest against the pad.
- Hold a dumbbell in each hand with arms hanging straight down.
- Pull both dumbbells upward by driving your elbows toward the ceiling.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest firmly pressed against the bench pad.
- Drive your elbows up toward the ceiling.
- Squeeze your shoulder blades together at the top.
- Lower the weights slowly with control.
Breathing: Exhale as you pull the dumbbells up, and inhale as you lower them back down with control.
Common mistakes
- Lifting the chest off the pad removes the support and allows momentum to take over.
- Shrugging the shoulders toward the ears shifts the work away from your mid-back and lats.
- Rushing the lowering phase reduces the time your muscles spend under tension.
Muscles worked
Primary: lats. Secondary: biceps, rhomboids, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel shoulder discomfort, lower the weight or check your bench angle.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What angle should the bench be set to?
An incline between 30 and 45 degrees is ideal for allowing your arms to hang freely while keeping your chest fully supported.
What if I feel this more in my arms than my back?
Try to initiate the movement by driving your elbows up rather than pulling with your hands, which helps engage your back muscles.
Can I do this exercise without an adjustable bench?
The chest support is what makes this specific variation unique; if you lack a bench, consider bent-over rows or single-arm dumbbell rows instead.