FFG
Create plan
← Exercise library

Chest-supported row

beginnerdumbbellsbenchcompound exercise
Chest-supported row: start of the movement
1 · start
Chest-supported row: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: back
Secondary: biceps

Correct technique

  1. 1Set the bench to 30 to 45° and lie chest-down on the backrest.
  2. 2Dumbbells hanging down.
  3. 3Pull your elbows up and back, shoulder blades together.
  4. 4Lower slowly.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Lifting the chest off the bench.
  • ✕Move only at the elbows.

Similar exercises

Bent-over barbell row
barbell
Bent-over dumbbell row
dumbbells
Seated cable row
cable
Inverted rows (Australian pull-ups)
pull-up bar
Want this exercise in a custom plan?
4 weeks of training and a meal plan based on your body, goal and equipment.
Create plan for €9.99