Chest-Supported Row

Chest-Supported Dumbbell Row · Incline Bench Row · Prone Row

CompoundPull forceHorizontal pullBeginner

DumbbellBenchMachine Free weightsMachines

Lying face-down on an inclined bench, you row dumbbells or a machine handle without using the lower back or momentum, making it one of the strictest ways to overload the upper back. Removing core stabilization lets you focus tension on the lats, rhomboids, and traps. Pull the elbows back and up, pause to squeeze the shoulder blades together, and keep the chest pinned to the pad throughout.

Mechanic

Compound

Load type

Weighted

Utility

Auxiliary

Video guide ↗

backpullhorizontal-pullchest-supportedstrict