Chest supported dumbbell row
Primary muscles: Middle back. Assisting muscles: Biceps, Forearms, Lats, Shoulders.
How to do it
- Lie chest-down on an incline bench, with a dumbbell in each hand, neutral grip, arms extended — this is the starting position.
- Exhale and pull the dumbbells towards the sides of your body, drawing your shoulder blades back and bending your elbows.
- Hold the contraction for a second.
- Breathe in and return to the starting position under control.
Key to the execution: Keep your chest against the bench throughout, so you isolate your back.
Common mistakes
- Lifting your head off the bench, straining your neck.
- Pulling with your arms only, without engaging your shoulder blades.
- Using too much weight, which limits your range of motion.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.