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Chest Supported Dumbbell Row
The Chest Supported Dumbbell Row is a strength exercise with dumbbells for your back. Share of the load in the Zulta muscle model: lats (upper) 15%, rhomboids 15% and mid traps 15%.
Also known as: incline db row, incline dumbbell row
How to do it
- Set an adjustable bench to about 30 to 45 degrees.
- Lie face down with the chest on the pad and a dumbbell in each hand, arms hanging.
- Keep the feet on the floor or the bench frame and the chin in line with the spine.
- Row the dumbbells up beside the ribs, elbows travelling back.
- Lower the dumbbells slowly until the arms are straight.
Tips
- Keep the chest pressed into the pad throughout.
- Let the shoulder blades move: spread at the bottom, squeezed at the top.
Common mistakes
- Lifting the chest off the pad to heave the weight.
- Craning the neck up to look forward.
- Stopping the dumbbells short at the bottom.
Muscles worked by the Chest Supported Dumbbell Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). The pad takes the lower back out. One arm pulls further back along the body and the trunk resists rotation. Two dumbbells on a chest-supported bench. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Chest Supported Dumbbell Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Chest Supported Dumbbell Row work?
Mainly the lats (upper), rhomboids and mid traps. The lats (lower), rear delts, biceps (long head), biceps (short head) and brachialis assist.
Is the Chest Supported Dumbbell Row good for beginners?
Yes. The Chest Supported Dumbbell Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Chest Supported Dumbbell Row?
For example the Chest Supported T-Bar Row, Australian Pull Up and Ring Row. They train mostly the same muscles, some with different equipment.
How do you make the Chest Supported Dumbbell Row harder?
Add weight or reps, or move on to the Chest Supported T-Bar Row and Helms Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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