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Chest-Supported Row

Row with chest on incline bench. Eliminates cheating and lower back strain. Builds strength and size in the back and supporting muscles. Engages multiple muscle groups for efficient training. Develops functional strength that transfers to daily activities.

How to Do Chest-Supported Row: Step by Step

  1. Lie face down on incline bench
  2. Let arms hang with dumbbells
  3. Row both dumbbells up, squeezing shoulder blades
  4. Lower with control

Common Mistakes to Avoid

  • Lifting chest off bench to cheat
  • Not squeezing at the top
  • Going too heavy

Chest-Supported Row Tips

  • Start with bodyweight or light weight to master the form before progressing
  • Focus on the mind-muscle connection — think about the target muscle working
  • Control both the lifting and lowering phases for maximum muscle activation
  • Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results

Muscles Worked

backrear delts
Equipment dumbbells, bench
Tracking Count reps

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