Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
See how Chest-Supported Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Chest-supported rows remove your lower back from the equation by having you lie face-down on an incline bench. All the work goes to your lats and mid-back with zero momentum possible. If your lower back limits your rowing, this solves that problem.
When to use it
Use for strict back work for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Keep your chest glued to the bench—lifting off means you are cheating. Row to your hip, not your chest. The bench enforces perfect strictness, so there is nowhere to hide from weak form.
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Set incline bench to 45 degrees.
Lie face down on the bench.
Hold dumbbells hanging down.
Row both dumbbells to your sides.
Squeeze shoulder blades together.
Lower with control for optimal results.
Takes lower back out of equation.
Great for strict rowing.
Focus on squeezing back.
Can use various grips.
Use chest-supported rows when your lower back is fatigued or when you want strict isolation without momentum. Works well after heavy deadlifts or barbell rows when your erectors are tired. Great for building volume without accumulating lower back fatigue.
Lifting chest off bench.
On an upper-body pulling movement like the Chest-Supported Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Not squeezing at top.
On an upper-body pulling movement like the Chest-Supported Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Chest-Supported Row makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Chest-Supported Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Chest-Supported Row
The Chest-Supported Row primarily targets the Latissimus dorsi, Rhomboids, making it an effective exercise for back development. Secondary muscles worked during the Chest-Supported Row include Biceps, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core, Grip.
Our library labels Chest-Supported Row as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Chest-Supported Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Chest-Supported Row is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Chest-Supported Row include: Dumbbell Row, Machine Row. These exercises target similar muscle groups as the Chest-Supported Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.