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horizontal pull
Chest-Supported Dumbbell Row
Search GoogleChest-Supported Dumbbell Row is a beginner horizontal pull exercise using dumbbells and incline bench. It primarily trains back and lats. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- back, lats
- Secondary
- biceps, rear delts
- Equipment
- dumbbells, incline bench
- Mechanic
- compound
Setup
- — Prepare the incline bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning chest-supported dumbbell row.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep the chest on the bench and row the elbows beside the torso.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the horizontal pull.
- — Keep the chest on the bench and row the elbows beside the torso.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo chest-supported dumbbell row
Regressions
- — Supported or reduced-range chest-supported dumbbell row