# Chest-Supported Dumbbell Row: how to do it

- Main muscles: upper back, lats
- Also works: rear delts, biceps
- Equipment: dumbbell, bench
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/chest_supported_dumbbell_row/32fb3f291c/side-m-720.mp4

## Steps

1. Set the bench to a low incline and lie face down, chest on the pad.
2. Let the dumbbells hang straight down, palms facing each other.
3. Pull the dumbbells up beside your ribs, elbows driving back.
4. Squeeze your shoulder blades for a second.
5. Lower slowly until your arms are straight.

## Cues

- Chest stays glued to the pad.
- Elbows to your hips.
- Shoulders down, away from your ears.

## Common mistakes

- Lifting your chest off the pad: use lighter dumbbells and keep contact.
- Shrugging: set your shoulders down before each rep.
- Stopping short: pull until your elbows pass your body.

## Starting position

Bench back pad set to 35° above horizontal (accept 30–45°). Lie face down with the chest and stomach on the pad, the top of the sternum at the top edge, chin just over the edge, neck in line with the spine. Feet on the floor behind the bench, hip-width, on the balls of the feet, knees slightly bent (about 20°). One dumbbell in each hand, neutral grip (palms facing each other).

## The movement

Both arms move together and mirror each other. The dumbbells rise in a near-vertical line beside the pad. Only the arms and shoulder blades move. The chest, hips, legs and head stay still; the chest does not lift off the pad.

## End position

Dumbbells beside the lower ribs, forearms close to vertical. Elbows driven back past the torso, close to the sides: elbow flexion about 90°, upper arm about 35° past the trunk line. Shoulder blades squeezed together and down. Chest still on the pad. Pause 1 s.

## Tempo

Pull 1 s / squeeze 1 s / lower 2 s, then 0.3 s at arm's length.

## Form in numbers

| Measure | Target | Good range | Sources |
| --- | --- | --- | --- |
| Bench angle above horizontal | 35° | 30–45° |  |
| Trunk angle from vertical | 55° | 45–60° (90° minus bench angle) |  |
| Elbow flexion at the start | 0° | 0–5° |  |
| Elbow out from the side at the end (front view) | 15° | 0–30° |  |
| Dumbbells at the end | beside the lower ribs | lower ribs to waist |  |

Source: https://trainaq.com/exercises/chest-supported-dumbbell-row