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Chest-Supported Row

A rowing variation performed lying face-down on an angled bench, removing lower-back strain entirely.

Setup

Lie face-down on an angled bench. Holding a dumbbell in each hand, arms hanging straight down.

Movement

Row by driving your elbows back. Pull the dumbbells up toward your ribs, squeezing your shoulder blades together. Pause briefly at the top. A short pause reinforces the contraction.

Return

Lower with control. Extend your arms fully before starting the next rep.

Common Mistake to Avoid

Lifting the chest off the bench to assist the row. If your chest comes off the pad, you've lost the supported position that makes this variation valuable.

Equipment Dumbbells, angled bench
Primary Muscles Back (rhomboids, mid-traps, lats)
Secondary Muscles Biceps, rear shoulders

Why it matters

Because your chest is fully supported by the bench, this variation removes the lower-back stabilization demand of a standing bent-over row, letting you focus entirely on the pulling motion. It's a good option for beginners or anyone wanting back volume without additional lower-back fatigue.

How to do it

  1. Lie face-down on an angled bench. Holding a dumbbell in each hand, arms hanging straight down.
  2. Row by driving your elbows back. Pull the dumbbells up toward your ribs, squeezing your shoulder blades together.
  3. Pause briefly at the top. A short pause reinforces the contraction.
  4. Lower with control. Extend your arms fully before starting the next rep.

Common mistakes

  • Lifting the chest off the bench to assist the row. If your chest comes off the pad, you've lost the supported position that makes this variation valuable.
  • Using momentum to swing the dumbbells up. A controlled pull is more effective than a fast, jerky row.
  • Letting the elbows flare out wide. Keep the elbows tracking relatively close to the body for proper back engagement.
  • Choosing too steep or shallow a bench angle. A moderate incline angle typically provides the best support and pulling angle.

Sets & reps by level

Beginner

3 sets of 10–12 reps with light to moderate dumbbells.

Intermediate

3–4 sets of 8–10 reps at a more challenging weight.

Advanced

4 sets of 8–10 reps, often used as a lower-fatigue alternative to bent-over rows.

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