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Dumbbell Chest-Supported Row

Lie chest-down on an incline bench and row both dumbbells to the ribs, squeezing the shoulder blades together.

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Demo video from YouTube, played in its own player.

Muscles worked
Upper back, Lats, Rear delts
Equipment
Dumbbell
Movement
Pull

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the upper back, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Chest-Supported Row work?
The Dumbbell Chest-Supported Row mainly works the upper back, lats and rear delts.
What equipment do you need for the Dumbbell Chest-Supported Row?
A dumbbell.
How many sets and reps of the Dumbbell Chest-Supported Row?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Chest-Supported Row?
Barbell Pendlay Row, Chest-Supported T-Bar Row, Foam Roll Thoracic Spine and Inverted Row work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Chest-Supported Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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See your setup in four steps

Your first 3 clients are free. 0% commission on everything you sell.