Exercise · horizontal pull
Chest-supported dumbbell row
Chest-supported dumbbell row is a beginner-friendly horizontal pull movement that trains upper_back, lats, rear_delts, done with dumbbells or a bench. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 10–15 reps, tempo 1-1-2.
The most common mistake is lifting the chest off the pad. If dumbbells or a bench or the movement itself doesn't suit you, One-arm dumbbell row or Seated cable row or Machine / T-bar row cover the same pattern. It's usually held back for pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Lie face down on an incline bench, arms hanging | इनक्लाइन बेंच पर पेट के बल, हाथ लटके |
| 2 | Row elbows back and up, squeeze the shoulder blades | कोहनी पीछे-ऊपर, कंधे की हड्डियाँ मिलाओ |
| 3 | Lower with control | धीरे नीचे जाओ, कंट्रोल से |
Equipment & who it fits
Needs dumbbells or a bench, rated beginner, held back for pregnancy issues. Search "chest supported dumbbell row" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Chest-supported dumbbell row work?
- Chest-supported dumbbell row primarily trains upper_back, lats, rear_delts, using a horizontal pull pattern with dumbbells or a bench.
- What's the most common mistake with Chest-supported dumbbell row?
- Lifting the chest off the pad
- What can I do instead of Chest-supported dumbbell row?
- The closest substitutes in this database are dumbbell one arm row, seated cable row, machine row, which train the same pattern with different equipment.