Chest-Supported Row (Dumbbell)
The Chest-Supported Dumbbell Row is a back isolation exercise performed lying face-down on an incline bench to target the lats and rhomboids. By stabilizing your torso against the bench, this movement eliminates momentum and protects the lower back while building upper body strength.
Since this exercise strictly isolates the back by removing momentum, the AI analyzes your rep performance and RPE to ensure you are training close to muscular failure rather than just moving weight. If your profile indicates previous lower back pain, the AI prioritizes this stable variation over unsupported rows to maintain high training volume safely. Additionally, by tracking your recovery status and sleep data, the app can adjust the volume of this accessory lift to maximize hypertrophy without overtaxing your central nervous system.
Form Cues
- Press your chest firmly against the bench pad throughout the entire set.
- Drive your elbows back and toward your hips to engage the lats.
- Squeeze your shoulder blades together at the top of every rep.
- Control the lowering phase for 2-3 seconds to maximize muscle tension.
- Keep your neck in a neutral position aligned with your spine.
- Don't lift your chest off the bench to help pull the weight.
- Don't shrug your shoulders up toward your ears.
- Don't use momentum or swing the dumbbells to initiate the lift.
- Don't let the weights drop quickly during the lowering phase.
Common Mistakes
- Lifting the chest off the pad
- Shrugging the shoulders
- Pulling primarily with the biceps
- Using excessive momentum
- Shortening the range of motion
Muscles Worked
This exercise primarily targets the middle trapezius, rhomboids, and latissimus dorsi, effectively thickening the upper back. By stabilizing the torso, it reduces the involvement of the erector spinae, forcing the posterior deltoids and biceps to act strictly as secondary movers.
Primary
Secondary
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