How to do the Chest Supported Dumbbell Row
- Lie face down on an angled bench, supporting your chest and keeping your feet firm.
- Hold a dumbbell in each hand, with your arms hanging straight down.
- Pull the dumbbells up towards your ribs, squeezing your shoulder blades together.
- Slowly lower the weights back to the starting position, feeling a stretch.
Full technique — 7 steps
- Set an incline bench high enough for your arms to hang freely below your shoulders.
- Lie face down with your chest supported and feet planted wide for balance.
- Hold a dumbbell in each hand with arms hanging straight and palms facing inward.
- Set your neck neutral and let your shoulder blades reach slightly at the bottom.
- Row the dumbbells upward by driving your elbows back and slightly out from your sides.
- Bring the weights beside your lower ribs or upper abdomen without lifting your chest off the pad.
- Lower the dumbbells until your arms are fully extended and your shoulders open at the bottom.
Common mistakes
- Lifting chest off the bench
- Shrugging through the top
- Rowing too high toward shoulders
- Cutting off the bottom stretch
- Swinging the dumbbells upward
Form cues
- Keep chest on pad
- Drive elbows back
- Row toward lower ribs
- Let shoulders reach below
- Keep neck neutral
