Chest-supported Dumbbell Row

Chest-supported Dumbbell Row is a strength – chest-supported horizontal pull exercise involving Rhomboids and middle trapezius, Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids and middle trapezius, Latissimus dorsi
Secondary muscles: Biceps brachii, Posterior deltoid
Exercise type: Strength – chest-supported horizontal pull

Exercise technique

Bench
Set the incline bench at an angle that keeps the dumbbells clear of the floor.
Position
Rest your chest on the pad and plant your feet securely.
Start
Let the dumbbells hang beneath your shoulders and align your neck with your torso.
Pull
Drive your elbows back to lift the weights toward your lower ribs.
Squeeze
Bring your shoulder blades together without lifting your chest from the pad.
Return
Slowly extend your arms and control the forward movement of your shoulders.
Finish
Reestablish firm foot support before placing the dumbbells on the floor.

Key technique points

Maintain chest contact throughout.
Stabilize the bench through your feet.
Move both dumbbells together.
Do not crane your neck above the pad.
Match the elbow paths on both sides.
Do not hit the edges of the pad with the weights.

Common mistakes

Lifting the chest

Do not leave the pad to gain the last few centimeters.

Bench too low

Do not let the dumbbells touch the floor early and cut the movement short.

Lifting the head

Do not extend your neck to look in the mirror with every pull.

Swinging the dumbbells

Do not use the support as a reason to lose elbow control.

Pulling the shoulders upward

Do not replace shoulder-blade retraction with a shrug.

One arm finishing early

Do not complete the right and left pulls at different times as you fatigue.

Frequently asked questions