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How to Do Chest Supported Dumbbell Row — Form, Muscles & Tips

Learn how to do the Chest Supported Dumbbell Row: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Set a bench to a 30-45 degree incline.
  2. Lie face down with chest on the pad and feet on the floor.
  3. Hold dumbbells in each hand, arms hanging below the bench.
  4. Row the dumbbells upward by driving your elbows toward the ceiling.
  5. Squeeze your shoulder blades at the top and lower with control.