Muscles worked
What the dumbbell chest-supported row trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the bench. Set an adjustable bench to an incline of about 30 to 45 degrees. Much steeper and the pull tends to turn into a high row with more upper trap; flatter and the dumbbells may touch the floor at the bottom.
- 02
Place the dumbbells. Put the dumbbells on the floor on either side of the front of the bench, roughly under where your shoulders will be.
- 03
Lie chest down. Straddle the bench and lie face down with your chest on the pad and the top of your chest near the top edge. Your head and neck clear the end of the bench.
- 04
Plant your feet. Put your toes or the balls of your feet on the floor behind you, legs straight or slightly bent, so you don't slide down the pad.
- 05
Grip and hang. Pick up the dumbbells with palms facing each other and let your arms hang straight down. Let your shoulder blades spread a little so you start from a full stretch.
Step by step
How to do the dumbbell chest-supported row
- 01
Brace. Take a breath and press your chest lightly into the pad. Keep your chin tucked so your neck stays in line with your spine.
- 02
Start with the shoulder blades. Begin the pull by drawing your shoulder blades back and down, then keep moving into the row without stopping.
- 03
Row. Drive your elbows back toward your hips, keeping them about 30 to 45 degrees from your body, until your elbows pass your torso and the dumbbells sit near your lower ribs.
- 04
Pause. Hold the top for about a second and squeeze between your shoulder blades. Your chest stays on the pad the whole time.
- 05
Lower. Lower the dumbbells slowly back to straight arms, letting your shoulder blades spread forward again so every rep starts from the same full stretch.
Cues to say in your head
- Chest stays on the pad
- Elbows to your back pockets
- Reach long at the bottom
- Pause and squeeze
- Shoulders away from ears
- Chin tucked, neck long
Fix these first
Common mistakes
Chest lifting off the pad
Keep your chest in contact for every rep. If you have to peel up and lean back to finish, the dumbbells are too heavy.
Shrugging the weight up
Keep your shoulders down away from your ears and drive your elbows back toward your hips, not up toward your head.
Cutting the range short
Lower all the way to straight arms and let your shoulder blades spread, then row until your elbows pass your torso.
Cranking the neck up to look forward
Look down at the floor a little ahead of the bench, chin tucked. Your head follows your spine, not the mirror.
Dropping the dumbbells on the way down
Take about two to three seconds to lower. The lowering half is part of the work, not a rest.
Bench set too steep
Drop it to about 30 to 45 degrees. A near upright bench tends to turn the pull into a high row or a shrug instead of a row toward your hips.
Stay safe
If a rep stalls, just lower the dumbbells under control back to straight arms; there is no bar to get pinned under. When the set is done, set the dumbbells on the floor beside the bench before you climb off, rather than standing up with them. The pad presses on your chest, so breathe out as you row and in as you lower. Stop if you feel sharp pain in your shoulder, elbow or chest, and get it looked at by a doctor or physical therapist if it keeps coming back.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 4 | 5 to 8 | 78–86% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 8 to 12 | 65–78% 1RM | 1.5 to 2 min |
| Endurance | 2 to 3 | 15 to 20 | 50–62% 1RM | 45 to 90 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
140–168lb
3 to 4 sets of 8 to 12 reps, 1.5 to 2 min rest. Where most people should train this lift. Take sets close to failure with a pause at the top.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Dumbbell Chest-Supported Row questions
What muscles does the chest supported row work?
Mainly the lats and the mid back, meaning the rhomboids and the middle and lower traps, with the rear delts as a third main mover. The biceps and brachialis bend your elbows, and your grip holds the dumbbells.
Is the chest supported row machine the same exercise?
Yes, it is the same movement with a fixed handle path and an adjustable chest pad. Set the pad so your arms are straight at the start and the handles pull toward your lower ribs; it is easier to load and to push close to failure, while dumbbells let each arm find its own path.
What is a seal row?
A seal row is a chest supported row done with a barbell, lying flat on a high bench with your feet off the floor and rowing the bar up to the underside of the bench. Because your legs can't push and the bench is flat, it is the strictest version and usually needs a lighter weight.
What angle should the bench be for chest supported rows?
About 30 to 45 degrees works for most people. Much steeper and it tends to become a high row with more upper trap; go flatter and you may need to raise the bench so the dumbbells clear the floor.
Is a chest supported row better than a bent over row?
Neither is better for everyone. The chest supported row removes lower back fatigue and makes it hard to cheat, so it suits high rep back work or days after heavy deadlifts; bent over rows also train you to hold the hinge.
How many sets and reps of chest supported rows should I do?
Most people do well with 3 to 4 sets of 8 to 12 reps, taken close to failure with a short pause at the top. Use 5 to 8 reps for heavier work and 15 to 20 as a lighter finisher.
Train in Protocol
Log your dumbbell chest-supported row by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.