Barbell Rack Pull
Back·Intermediate
Exercise guide
Chest Supported Dumbbell Row
The Chest Supported Dumbbell Row targets the upper back and lats while minimizing lower back involvement through chest support.
Category
Strength
Difficulty
Advanced
Movement
Isolation
Bodyweight
No
How to
How to do the Chest Supported Dumbbell Row
- 01
Set an incline bench to about 30 to 45 degrees.
- 02
Lie face down with your chest supported on the bench.
- 03
Hold a dumbbell in each hand with arms hanging straight down.
- 04
Pull the dumbbells toward your torso by driving your elbows back.
- 05
Squeeze your shoulder blades together at the top.
- 06
Lower the dumbbells slowly back to full extension.
Performance tips
Cues that matter
- Keep your chest firmly against the bench
- Avoid shrugging your shoulders during the pull
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Chest Supported Dumbbell Row work?
The Chest Supported Dumbbell Row primarily targets the Back.
Is the Chest Supported Dumbbell Row a compound or isolation exercise?
The Chest Supported Dumbbell Row is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Chest Supported Dumbbell Row?
You need the following equipment: Dumbbells.
What difficulty level is the Chest Supported Dumbbell Row?
The Chest Supported Dumbbell Row is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
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