Lying chest-down on an incline bench removes the lower back from the movement, so every rep trains the upper back and lats. It is excellent for beginners and for lifters who want to row heavy without lower-back fatigue.
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How effective is this exercise for you?
4
Sets
12
Reps
Dumbbell
Equipment
7.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Back
➕
Secondary
Biceps
📋 How To Perform Chest-Supported Row
1
Lie chest-down on an incline bench, dumbbells or a bar hanging below you.
2
Pull the weight up toward your torso, driving elbows back.
3
Squeeze your shoulder blades together at the top.
4
Lower slowly under control to a full stretch.
5
The chest support removes momentum, keeping the tension strictly on your back.
💡 Benefits of Chest-Supported Row
Allows strict back training with no cheating from the hips or lower back, so the lats and mid-back do the work. It is also easy to learn and a good option on days when the lower back is tired from deadlifts or squats.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 10 to 12 reps with dumbbells, a barbell or a machine. Lie with the chest pressed against the pad and pull the elbows back, squeezing for a full second at the top.
⚠️ Common Mistakes to Avoid
Lifting the chest off the pad to gain momentum
Shrugging the shoulders as you pull
Using momentum to swing the dumbbells up
✅ Pro Tips
Keep the chest glued to the pad and pull the elbows back
Pause at the top for a full second
🛡️ Safety Notes
Very safe. Make sure the bench is stable and the weights are within reach before you begin.
🔁 Progressions & Regressions
Make it harderslow tempo or heavier dumbbells.
Make it easierlighter weights and a higher bench angle.
