Chest Supported Dumbbell Row

Beginner Level of Difficulty

The chest supported dumbbell row is an upper body strength exercise that targets the back.


Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Picture of Back (lower)

Back (lower)

The lower back is often not trained because it is not visible in the mirror. If you have weak lower back muscles, there is nothing to help pull back against the spine, putting you at risk of developing poor posture (hunched over). Weak lower back muscles can also lead to lower back pain.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

chest supported dumbbell row - step 1

Step 1

Start with your chest down on the bench while holding a dumbbell in each hand.

chest supported dumbbell row - step 2

Step 2

Keep your shoulders set as you pull your elbows up and squeeze your shoulder blades together at the top of the row.

chest supported dumbbell row - step 3

Step 3

Lower the dumbbells back down to the starting position and repeat.