Chest-Supported Dumbbell Row

Lats, Biceps, Rear DeltsBench, Dumbbells

An incline dumbbell row that isolates the upper back and lats without lower back strain. Chest support removes momentum for clean, strict reps.

How to do it

1Lie face-down on an incline bench, let your arms hang straight with dumbbells, and plant your toes for anchor stability.

2Initiate the pull by pinching your shoulder blades together, driving your elbows up and back.

3Pull the dumbbells toward your waist without letting your chest lift off the pad.

4Pause briefly at the top to squeeze your back muscles.

5Lower the dumbbells smoothly back down to get a full stretch in your lats.

Common mistakes

Lifting your chest off the bench — uses momentum and takes work off your back. summit muscles.

Pulling toward your shoulders instead of your waist — overloads your neck and upper traps.

Dropping the dumbbells quickly — increases joint strain and cuts movement effectiveness.

Breathing

Exhale as you row the dumbbells toward your waist, and inhale as you lower them under control.

Make it harder or easier

To regress, use lighter dumbbells or increase the bench angle. To progress, add a two-second pause at peak contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.