# Chest Supported Row (Dumbbell)

> A dumbbell row done chest-down on an incline bench that trains your upper back without loading your lower back.

Page: https://fitnessie.app/exercises/dumbbell-chest-supported-row/
Type: Dumbbell · Pull
Demo video: https://fitnessie.app/demos/chest-supported-row-dumbbell/433364c2badbc583.mp4

## How to do it

1. Set a bench to about 45 degrees and lie chest-down on it with your feet on the floor.
2. Let a dumbbell hang in each hand with your palms facing each other.
3. Pull your shoulder blades together, then row your elbows up and back.
4. Keep your upper arms close to your torso and pause at the top.
5. Lower slowly until your arms are straight.

## Key cues

- Chest stays on the bench
- Shoulder blades back first
- Elbows up and back
- Upper arms tucked
- Pause at the top

## Common mistakes

- Using momentum to lift the weight
- Cutting the range short at the bottom or top
- Flaring the elbows out
- Shrugging your shoulders

## Muscles worked

- Primary: Lats, upper back, traps and rear delts
- Secondary: Biceps and forearms

## Equipment

Dumbbells and incline bench.

## References

- [StrengthLog: Chest-Supported Dumbbell Row](https://www.strengthlog.com/chest-supported-dumbbell-row/)
- [BarBend: Chest-Supported Row](https://barbend.com/chest-supported-row/)
- [Garage Gym Reviews: Chest-Supported Row](https://www.garagegymreviews.com/chest-supported-row)