How to do the Dumbbell Chest-supported Row
Set the bench to 30–45 degrees and lie face down with your chest on the pad.
Hold a dumbbell in each hand with your arms hanging toward the floor.
Row the dumbbells to your sides, squeezing your shoulder blades together.
Lower them slowly until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Chest-supported Row doesn’t suit your gym or your joints.
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