What muscles does the Chest-Supported Row work?

The Chest-Supported Row primarily works your lats, rhomboids and rear delts. It also recruits your biceps as secondary movers.

What equipment do I need for the Chest-Supported Row?

You need dumbbells and a bench to perform the Chest-Supported Row.

A typical prescription for the Chest-Supported Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

The Chest-Supported Row is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.

Exercise library · Back

A compound back exercise that targets the lats, rhomboids, and rear deltoids while minimizing lower back strain.

Also known as: Chest Supported Dumbbell Row, Incline DB Row, Seal Row, Prone Row

IntermediateDumbbells · Bench

The numbers

Sets

3–5

Reps

5–10

Rest

90–180 s

The play-by-play

Step 01
Adjust the bench incline and lie chest-down on the pad.
Step 02
Grasp dumbbells or a barbell with an overhand grip.
Step 03
Let your arms hang straight down, maintaining a slight bend in your elbows.
Step 04
Pull the weight towards your chest, squeezing your shoulder blades together.
Step 05
Keep your chest pressed against the pad.
Step 06
Slowly lower the weight back to the starting position.

What separates good from great

Common questions

What is the Chest-Supported Row?: A compound back exercise that targets the lats, rhomboids, and rear deltoids while minimizing lower back strain.
What muscles does the Chest-Supported Row work?: The Chest-Supported Row primarily works your lats, rhomboids and rear delts. It also recruits your biceps as secondary movers.
What equipment do I need for the Chest-Supported Row?: You need dumbbells and a bench to perform the Chest-Supported Row.
How many sets and reps should I do for the Chest-Supported Row?: A typical prescription for the Chest-Supported Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
Is the Chest-Supported Row good for beginners?: The Chest-Supported Row is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.