How to do Chest-Supported Dumbbell Row
- Main muscle
- Upper back
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Strength
How to do it
- 1
Using a neutral grip, lean into an incline bench.
- 2
Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
- 3
Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
- 4
Pause at the top of the motion, and then return to the starting position.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Push/Pull/Legs 6 Days
Pull, push, legs, repeat, then a rest day. Each day opens with a main barbell lift followed by higher-rep accessories for volume. For members who can train six days a week and recover well.
Muscle gain · Intermediate · Gym · 6 days a week · 12 weeks
- Workout program
Power + Hypertrophy 5 Days
Two heavy power days (upper, lower) plus three body-part volume days. Each muscle is hit twice a week, once heavy and once for volume. For experienced members with five days available and good recovery.
Muscle gain · Advanced · Gym · 5 days a week · 12 weeks