Dumbbells
Chest-supported row
Chest-supported row mainly works your upper back and lats. It also helps your rear shoulders, biceps, and forearms.
Step by step
- Lie chest down on the bench, arms hanging with dumbbells.
- Pull your elbows up and back toward your hips.
- Pause, then lower slowly to full stretch.
What you should feel
A squeeze in your upper back and shoulder blades, with no help from your lower back. Your neck should not strain.
Common mistake
Lifting your chest off the pad to cheat; keep it on the bench and use less weight.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Machine high rowUpper back, Lats
Chest-supported T-bar rowUpper back, Lats
Smith machine rowUpper back, Lats
T-bar rowUpper back, Lats
Two-arm kettlebell rowUpper back, LatsBody weightLying Y-T-W raiseUpper back, Rear shouldersQuestions
What muscles does the chest-supported row work?
Chest-supported row mainly works your upper back and lats. It also helps your rear shoulders, biceps, and forearms.
Can I do the chest-supported row at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the chest-supported row?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free