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Lats · Beginner

Chest-Supported Dumbbell Row

Supported dumbbell row that reduces lower-back demand and focuses on the upper back.

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Chest-Supported Dumbbell Row demonstration

Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set an incline bench and lie chest-down with a dumbbell in each hand.
  2. 02Let the arms hang straight and keep the neck neutral.
  3. 03Row the dumbbells toward the ribs with elbows traveling back.
  4. 04Squeeze the shoulder blades gently at the top.
  5. 05Lower until the arms are straight without losing chest support.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Chest Supported RowComparable substituteSeated Cable RowComparable substituteLat PulldownComparable substituteDumbbell PulloverComparable substituteFace Pull

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