Chest-Supported Dumbbell Row
Technique guide
Set-up
- Set a bench to a low incline and lie face down with your chest on the pad.
- Hold a dumbbell in each hand with your arms hanging straight down.
How to do it
- Pull the dumbbells up towards your lower ribs, leading with your elbows.
- Squeeze your shoulder blades together at the top.
- Lower them under control until your arms are straight.
Coaching cues
- Keep your chest on the pad.
- Lead with the elbows, not the hands.
Common mistakes
- Lifting the chest off the pad to finish the rep.
- Shrugging the shoulders up towards the ears.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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