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Chest-Supported Row
PullCompoundHaltèresBeginner
Muscles worked
Front
Back
Middle BackBicepsForearmsLatsShoulders
Instructions
- 1Using a neutral grip, lean into an incline bench.
- 2Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
- 3Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
- 4Pause at the top of the motion, and then return to the starting position.
About Chest-Supported Row
The chest-supported row is performed with the torso braced on an incline bench, dumbbells in hand. By removing momentum and lower-back strain, it strictly isolates the mid-back, rhomboids and lats for a clean, controlled pull.
check_circleBenefits
- check_circleIsolates the mid-back without loading the lower back
- check_circleEliminates cheating through body momentum
- check_circleAllows a strict rhomboid contraction
lightbulbExecution tips
- lightbulbPress the chest firmly against the incline bench
- lightbulbPull the dumbbells toward the hips, elbows tucked
- lightbulbSqueeze the shoulder blades at the top
- lightbulbLet the arms hang for a full stretch at the bottom
warningCommon mistakes
- warningLifting the chest off the bench to cheat
- warningPulling too high toward the shoulders
- warningNeglecting the shoulder-blade squeeze
- warningUsing a bench too low that limits the range
helpFrequently asked questions
Why choose the chest-supported version?expand_more
It protects the lower back and removes momentum, isolating the mid-back better.
What bench angle should I use?expand_more
A bench set at 30-45° balances range of motion with torso stability.
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