Zirv Fitness
Strength exercise

Chest Supported Row

How to do it

  1. Lie face down on an incline bench set to about 30 degrees with a dumbbell in each hand hanging straight below the shoulders.
  2. Plant the chest firmly against the pad and let the arms hang fully extended to start each rep from a dead stop.
  3. Pull both dumbbells up toward the hips, driving the elbows back and squeezing the back and biceps at the top.
  4. Pause briefly at the top with the shoulder blades pulled together before lowering.
  5. Lower the dumbbells back to a full hang under control, exhaling on the pull and inhaling on the descent.
  6. Keep the chest pinned to the pad throughout and avoid lifting the head or shoulders off the bench to cheat the weight up.

Muscles worked

BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Back exercises

Banded Chest-Supported T-Bar RowBarbell RowCable RowChest Supported T-Bar RowClose Grip Pull-upsConstant-Tension Cable Row
Type
Strength
Equipment
Dumbbells, Incline Bench
Primary muscles
Back, Biceps
Measured in
Reps and weight