How To Do A Chest Supported Row
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The chest supported row is a back exercise where you lie face down on an incline bench and row a pair of dumbbells up toward your hips. With your chest on the pad, your lower back gets a break and you cannot use momentum.
That makes it one of the best ways to isolate the upper back and lats, and it is easy to set up with dumbbells and an adjustable bench.
Chest Supported Row Quick Facts
| Primary Muscles | Lats, rhomboids, middle traps |
| Secondary Muscles | Rear delts, biceps |
| Equipment | A pair of dumbbells and an adjustable bench |
| Level | Beginner |
| Sets And Reps | 3-4 sets of 8-12 reps |
How To Do A Chest Supported Row
- Set an adjustable bench to about 30 to 45 degrees.
- Lie face down with your chest on the pad and your feet on the floor.
- Let a dumbbell hang in each hand with your arms straight.
- Row the dumbbells up by driving your elbows back toward your hips.
- Squeeze your shoulder blades together at the top.
- Lower the dumbbells slowly until your arms are straight and repeat.
Chest Supported Row Form Tips
- Keep your chest on the pad the whole time.
- Elbows close to your sides works more lats. Elbows out works more upper back.
- Let your shoulder blades spread at the bottom for a full stretch.
- Pause briefly at the top of each rep.
Common Mistakes To Avoid
- Lifting the chest off the pad. That brings in momentum.
- Shrugging. Keep your shoulders away from your ears.
- Short reps. Let your arms straighten fully at the bottom.
- Bench too steep. Around 30 to 45 degrees works best.
Muscles Worked
The lats, rhomboids and middle traps pull the dumbbells up and squeeze the shoulder blades together. The rear delts and biceps assist.
Chest Supported Row Variations
- Dumbbell Row: A one-arm version supported on a bench.
- Barbell Row: A heavier free-standing row.
- Seated Cable Row: A cable option with constant tension.
- Rear Delt Fly: Isolates the rear delts.
- Machine Chest Supported Row: A guided version.
How Many Sets And Reps Should You Do?
Start with 3-4 sets of 8-12 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.
Equipment For Chest Supported Rows At Home
You need dumbbells and an adjustable bench that inclines. The same bench handles presses, curls and rows. For a closer look, read our guide to the best adjustable dumbbells.
Train This At Home
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Check Price At Force USAFrequently Asked Questions
What Is A Chest Supported Row Good For?
It isolates the upper back and lats while taking stress off the lower back.
What Angle Should The Bench Be For Chest Supported Rows?
About 30 to 45 degrees works for most people.
Is A Chest Supported Row Better Than A Barbell Row?
It is easier on the lower back and stops cheating. A barbell row lets you lift more total weight.
More Exercise Guides
- How To Do A Dumbbell Pullover
- How To Do A Dumbbell Row
- How To Do A Rear Delt Fly
- How To Do A Barbell Row
- How To Do A Deadlift
- How To Do A Lat Pulldown
This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.