How to do the Chest-Supported Row
Primary: Upper Back, Lats · also works Rear Delts, Biceps. Also called: incline dumbbell row, seal row.
Step by step
- 1
Set a bench to about 30 to 45 degrees and lie face down with your chest on the pad.
- 2
Let the dumbbells hang straight down with your arms extended.
- 3
Row the dumbbells up by driving your elbows back and squeezing your shoulder blades.
- 4
Lower under control until your arms are straight and your shoulder blades spread.
Coaching cues
- Keep your chest glued to the pad
- Pause for a second at the top
- Keep your neck neutral, looking at the floor
Common mistakes
- Lifting the chest off the bench to get more weight up
- Shrugging the shoulders toward the ears
- Shortening the range of motion
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Chest-Supported Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Chest-Supported Row work?
Primary: Upper Back, Lats. Secondary: Upper Back, Lats, Rear Delts, Biceps
How many sets and reps of Chest-Supported Row should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Chest-Supported Row?
Same movement pattern, different equipment: Dumbbell Row, Machine Row, Seated Cable Row, Inverted Row, Rear Delt Fly, Renegade Row.
Is the Chest-Supported Row good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.