Which muscles does the chest supported row (dumbbell) work?

The chest supported row (dumbbell) mainly works your back and rear delts. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the chest supported row (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Chest Supported Row (Dumbbell): how to do it and muscles worked

The chest supported row (dumbbell) mainly works your back and rear delts, with help from your biceps. You need dumbbells.

Muscles worked

Main

Helping

Biceps

How to do the chest supported row (dumbbell)

1
Set a bench to about 30 to 45 degrees and lie face down with your chest on the pad, holding a dumbbell in each hand with arms hanging straight down.
2
Pull the dumbbells up toward your hips, elbows close to your body, squeezing your shoulder blades together. Lower with control to straight arms.
3
Breathe out as you row and in as you lower, about two seconds down. Keep your head neutral and chest on the pad.

Form tip: Do not lift your chest off the pad and do not shrug; this removes the lower back, so keep the focus on your upper back.

Common questions

Which muscles does the chest supported row (dumbbell) work?: The chest supported row (dumbbell) mainly works your back and rear delts. It also involves your biceps.
What equipment do I need for the chest supported row (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the chest supported row (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.