Chest-Supported Row
Mid BackDumbbellsBeginner
All the upper-back work, much less lower-back fatigue.
Muscle worked
Mid Back, Lats
Equipment
Dumbbells, Machine
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Set the bench
Use an incline bench around 30-45 degrees and lie chest down.
02
Let arms hang
Start with shoulders reaching slightly forward and dumbbells under you.
03
Row to the ribs
Pull elbows back toward hips or ribs depending on the handle path.
04
Lower slowly
Let the shoulder blades move forward again without losing chest contact.
Common mistakes
Avoid these
✕
Lifting chest off the pad
You turn it into a cheat row. Fix: Keep sternum glued to the bench.
✕
Shrugging
Traps take over from lats and mid back. Fix: Pull elbows down and back, shoulders away from ears.
✕
Shortening the bottom
You miss the useful stretch. Fix: Reach long at the bottom while staying controlled.
Progressions
Scale it up or down
Make it easier
- Seated cable row
- Machine row
- One-arm dumbbell row
Make it harder
- Paused chest-supported row
- Seal row
- Chest-supported row with slow eccentric
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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