Chest-supported dumbbell row

Lying face down on an incline bench, a dumbbell in each hand, the elbows pull back: the row without holding the bent-over position, which loads the low back most of the rows McGill's group compared.

Row family

Chest-supported dumbbell row

Easier option

Lying face down on an incline bench, a dumbbell in each hand, the elbows pull back: the row without holding the bent-over position, which loads the low back most of the rows McGill's group compared.

DemandEasy

Equipment requiredA dumbbell + A bench or box

Muscle focusBack · Biceps · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Set a bench at a low incline and lie face down on it, the chest on the pad and the feet on the floor.
Let the dumbbells hang straight down, the palms facing each other.
Row the elbows back past the trunk, drawing the shoulder blades together, then lower slowly.

Form cues

Keep the chest on the pad rather than lifting it to heave the weight.
Lead with the elbows, not the hands.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Fenwick 2009 · Rowing exercises compared: the bent-over row loads the trunk and spine most (EMG, JSCR) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders.

Equipment

A dumbbell + A bench or box

Level

Beginner. See the easier and harder options above.

Workouts that use it

Similar moves

Seated cable row demonstrated on the 3D figure

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Machine row demonstrated on the 3D figure

3D demoMachine rowBeginner · Strength machine

Seated one-arm cable row demonstrated on the 3D figure

3D demoSeated one-arm cable rowBeginner · A cable machine

Seated rope high row demonstrated on the 3D figure

3D demoSeated rope high rowBeginner · A cable machine

Dumbbell Incline Row demonstrated on the 3D figure

3D demoDumbbell Incline RowBeginner · A dumbbell + A bench or box

Incline ring row demonstrated on the 3D figure

3D demoIncline ring rowBeginner · Gymnastic rings

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Questions people ask

What muscles does the Chest-supported dumbbell row work?

Mainly the back, with help from the biceps and shoulders.

What equipment do I need for the Chest-supported dumbbell row?

A dumbbell + A bench or box.

Is the Chest-supported dumbbell row good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Supported single-arm dumbbell row.

How do I make the Chest-supported dumbbell row harder?

Progress to the Supported single-arm dumbbell row, or add load, range or slower lowering once your form is solid.