Chest Supported Dumbbell Row is a beginner compound pull using dumbbell, bench. It loads Back.
Why this lift
The Chest Supported Dumbbell Row is a beginner compound pull lift. It primarily loads Back. Lats, Biceps, Shoulders, Traps help. You need dumbbell, bench. Most programs place it near the start of a session, while you are fresh. You may also hear it called Chest Supported Dumbbell Rows.
Rows and hinges load the upper back. If your bench stalls, this is often why — you cannot press what you cannot set. If you are new to the gym, learn it with a light load and keep it.
Muscles worked
- Primary: Back
- Secondary: Lats, Biceps, Shoulders, Traps
Setup
- Take dumbbell, bench with a grip you can finish. Chest up, shoulders away from the ears.
How to do it
- Pull the load to the intended contact point. Squeeze Back.
- Lower to a full stretch without dumping the shoulders forward.
Coaching cues
- Elbows first, not a wrist yank.
- Keep the torso angle honest.
Common mistakes
- Shrugging the traps and shortening the range. Depress the scapulae, then pull.
How to program it
Treat the Chest Supported Dumbbell Row as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.
If the Chest Supported Dumbbell Row does not agree with you, Barbell Incline Row trains Back with a different setup.
Related lifts
- Barbell Incline Row Back
- Barbell Inverted Row Back
- Barbell Rack Pull Back
- Barbell Row Back
- Bent Over T-Bar Row Back
- Bent Over Underhand Grip T-Bar Row Back
FAQ
What muscles does the Chest Supported Dumbbell Row work?
The Chest Supported Dumbbell Row works Back (primary), Lats, Biceps, Shoulders, Traps (secondary).
What equipment do I need for the Chest Supported Dumbbell Row?
You need dumbbell, bench.
Is the Chest Supported Dumbbell Row suitable for beginners?
Yes. The Chest Supported Dumbbell Row is marked beginner in this catalog. Start lighter than you think and film one set from the side.
MyCoach programs the Chest Supported Dumbbell Row into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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