Exercise guide · new
Chest-Supported Dumbbell Row
Chest-Supported Dumbbell Row uses dumbbells, bench in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.
- Equipment
- dumbbells, bench
- Typical range
- 6–20 reps
- Also works
- biceps, shoulders
01 · Set up
Set the bench angle and lie chest-down with a dumbbell hanging from each hand.
Plant your feet, keep your chest on the pad, and begin with long arms and relaxed shoulders.
02 · Perform
Drive your elbows behind you and bring the handle or weights toward your lower ribs.
Keep the torso still while the shoulder blades move toward the spine.
Reach back to long arms under control without shrugging or losing your supported position.
Coaching tips
- Drive elbows behind you.
- Keep shoulders away from ears.
- Return to long arms.
Common mistakes
- Rocking the torso for momentum.
- Shrugging during the pull.
- Stopping before the back has shortened.
What it should feel like
Expect controlled effort through the back, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives