Chest-Supported Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
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A multi-joint movement that builds overall strength, the Chest-Supported Row targets your back through a pulling movement pattern. Use for strict back work for optimal results.
Everything You Need to Know About the Chest-Supported Row
The Chest-Supported Row is a good for beginners exercise that targets your Latissimus dorsi and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for strict back work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Chest-Supported Row — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Chest-Supported Row?
- 1
Set incline bench to 45 degrees.
- 2
Lie face down on the bench.
- 3
Hold dumbbells hanging down.
- 4
Row both dumbbells to your sides.
- 5
Squeeze shoulder blades together.
- 6
Lower with control for optimal results.
What are the best tips for the Chest-Supported Row?
Takes lower back out of equation.
Great for strict rowing.
Focus on squeezing back.
Can use various grips.
Common Chest-Supported Row mistakes
Lifting chest off bench.
On pulling movements like the Chest-Supported Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Not squeezing at top.
On pulling movements like the Chest-Supported Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Chest-Supported Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Chest-Supported Row — who it's best for
All fitness levels looking to build strength and muscle definition.
How to Program the Chest-Supported Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Chest-Supported Row?
Other Variations
- Barbell Chest-Supported Row
- Machine Chest-Supported Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Chest-Supported Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep chest on bench.
- Control the movement.