How To Do Chest Supported Row

+ Font Size -
How To Do Chest Supported Row

Your back muscles are among the largest and most vital in your entire body. Exercises like chest-supported rows are one of the best methods to get them going. They can be more scary than other row variations, whether you're new to the gym or a seasoned pro, because they involve additional equipment set-up.

Chest-supported rows, on the other hand, are one of the greatest row variations out there once you get the set-up and technique down since they're particularly good at isolating your back muscles so you can develop as much bulk as possible.

Here's why chest-supported rows are so excellent for your back, as well as how to do them correctly:


Chest-supported dumbbell rows, like all row exercises, primarily target your back muscles. And, in particular, these important back muscles:

The lats (latissimus dorsi) are the primary pulling muscles in your back. Furthermore, they are the largest muscles in the entire upper body. They connect the upper arms to the spine and hips by spanning nearly the whole area of both the lower and mid-back. They also aid in the creation of the desired "V shape" that many bodybuilders strive for.

The trapezius is a kite-shaped muscle that runs the length of your upper back. It goes vertically from your lower neck to your mid-back, passing through your spine. It crosses your shoulders horizontally and spans the width of your upper back. Its major function is to initiate and stabilize movements from the shoulder blades.

The rhomboids, a diamond-shaped muscle in your upper back, are the final essential back muscle to be exercised. It's located beneath the trapezius and between the inner shoulder blades. The rhomboid major and rhomboid minor make up this shape. When you start a pushing or pulling exercise, these two muscles work together to bring your shoulder blades back.

You target a few other muscle groups in your upper body and arms in addition to these essential back muscles, including:

Biceps: The biceps is the first of the secondary muscles used in chest-supported rows. They aid in elbow flexion, allowing you to bend your arms and lift the dumbbell up during the workout.

Major Teres: The teres major is a small but important muscle. It assists the larger latissimus dorsi in elevating the head of the humerus and is located deep within the upper back muscles.

Minor Teres: Last but not least, the teres minor is a small but crucial rotator cuff muscle. Its purpose is to assist the deltoid muscle in initiating movement.


Traditional cable rows, t bar rows, barbell rows, bent-over rows, and, of course, chest-supported rows are just a few of the more common row types. So, beyond from boosting pure muscle strength, what distinguishes chest-supported rows from the other variations? The following are the top reasons to do chest-supported rows:

Because you use a bench to attain optimum placement, you may concentrate just on isolating your back muscles rather than worrying about whether or not you're positioned correctly. As a result, your back receives a more isolated workout than if you were to execute rows without any assistance. So, if you want to bulk up your back muscles, chest-supported rows are the way to go.

Removes stress from the lower back: People tend to improperly hunch their backs in some row variations, particularly bent over rows, resulting in back pain. Rowing without the use of supportive equipment also necessitates lower back stabilization, which can exacerbate the pain. Chest-supported rows, on the other hand, eliminate the requirement for lower back stability while keeping your chest raised up to avoid hunching. Chest-supported rows are the way to go if you're suffering from back pain or don't want to risk getting it.

emoves the need for core stability: Less-supportive row variations, in addition to lower back stabilization, necessitate a lot of core stabilization to maintain appropriate form. Due to the support of the incline bench, chest-supported rows do not require core stabilization. This helps you to concentrate even more on strengthening your back muscles.

Improves posture in the upper body: Your posture improves as your back muscles become stronger and the tension on your lower back and spine is reduced. You're also less likely to develop potentially debilitating injuries like herniated disks or general strains if you have proper posture. Furthermore, proper posture causes you to instinctively stand up straighter and project greater confidence.

Is suitable for both novice and experienced lifters: Everyone can benefit from performing chest-supported rows on a regular basis, regardless of how long they've been in the gym. For beginners, the exercise not only helps them grow strong back muscles, but it also guarantees that they are using proper form. Because chest-supported rows provide a lot of upper-body support, it's much easier to keep proper form throughout the workout. Chest-supported rows allow experienced lifters, including bodybuilders, to concentrate solely on isolating the back muscles. As a result, they're able to achieve maximum muscular mass.


It's usually easier to complete chest-supported rows with proper form than other types of rows because of the incline bench's support. Lifters must, however, be aware of whether or not they are achieving adequate placement in order to avoid potential injury. Here's how to perform chest-supported rows with correct form:

Set up your incline bench: Before you begin, make sure your incline bench is properly set up. It should be between 30 and 45 degrees at all times. The closer you get to 45 degrees, the easier it will be to perform the exercise correctly.

Approach the bench with one dumbbell in each hand and one dumbbell in each hand. Place your chest on the padded, angled portion of the bench as you straddle it.

Correctly position your body: This is usually where things go awry for folks. On the bench, only rest your chest and torso, not your neck or head. Both your head and neck should be over the top of the bench, and your entire spine should form one long line. Allow your arms to hang straight down and your shoulders to be pulled down. Relax your back and shoulders, as well as your lower body, which includes your hamstrings and glutes. Make certain your feet are planted firmly on the ground.

When you're ready, face your palms towards each other, exhale, and row the dumbbells up towards the ribcage by drawing your elbows back. Instead of driving out to the sides, your elbows should drive straight back along your body and towards your chest. Your upper chest should lift slightly off the bench as you raise. Squeeze your shoulder blades back as far as they will go without compromising your head or neck's neutral position.

Release the shoulder blades: Once you've pushed your shoulder blades back as far as they'll go, carefully release the squeeze by lowering your arms back to a hanging position. Your upper chest should be resting on the bench as well.

Repeat: As you work your way through the set, make sure your entire chest is resting on the bench and that your back isn't curved in any way. If your back begins to bend, it's an indication that you're lifting too many heavy dumbbells. How heavy should your dumbbells be, though?


Now that you know how to properly perform chest-supported rows, you should also know how heavy your dumbbells should be. Lifting too heavy can result in form-related problems, while lifting too light will prevent you from gaining the muscle mass you seek.

Start by asking yourself the following question to determine how much you should be lifting: Is hypertrophy or muscle endurance more important to me?

If hypertrophy is your goal, you should do fewer reps with heavier weights. This is the most effective way to promote maximum muscular growth. If you want to improve your muscle endurance, you should do more reps with lighter weights.

Follow the instructions in this test to determine the exact amount of weight to lift:

  • Begin by grabbing two dumbbells that feel too light for you to handle.
  • Prepare for chest-supported rows by getting into position.
  • Make sure you can accomplish at least 15 rows with the lighter weights.
  • If you can do 15 reps with the smaller weights, go for a heavier set that sounds more realistically challenging for you OR go for lighter weights if you can't perform 15 reps with the lighter weights.
  • If you want to increase your hypertrophy, execute 6 to 8 reps of the exercise with the larger weights. That's your perfect weight if you start to feel the burn around halfway through but not too much that you lose your form.

Alternatively, if you want to build muscle endurance, do 10 to 15 reps of the exercise with the larger weights. If you start to feel the burn around the fifth rep but still maintain your technique, you've found your ideal weight.

The idea is to choose a weight that stimulates your muscles but doesn't cause you to lose your form. Also, keep in mind that as you continue to practice chest-supported rows, you should gradually raise the weight of your dumbbells. If you don't, your gains will plateau and muscular growth will stop.


Want to improve your maximum chest-supported row load with more back exercises? You've come to the right place. If you want to improve your rowing, each of these exercises is an excellent addition to your back day routine:

Set the bar of a Smith machine at a height where you can lay directly underneath it and almost reach it with an overhand grip for inverted rows. Then, lay just beneath the bar and grab a hold of it so that your complete body is suspended from it, minus your feet. Exhale and straining your back muscles, row yourself up to the bar. Hold the position for a few seconds, then return to dangling.

Supermans are another terrific bodyweight exercise that works your entire body, not just your back. Lay flat on the floor, hips apart, arms straight over your head, and back in a neutral position. Exhale and elevate your arms and legs so that they are floating above the floor when you're ready. Your weight should be evenly distributed across your pubic bone. 5 seconds in the hole, then slowly lower back to the floor and repeat. If you look like Superman soaring over town, you're doing something good.

Exercises involving kettlebells, such as the conventional kettlebell swing, target your back muscles while also providing a full-body strength and aerobic workout. Here's how you get started with a kettlebell workout.

Last but not least, instead of using the treadmill on your next cardio day, use the rowing machine. You'll gain aerobic advantages while also strengthening and stamina-building your back muscles.

Last Word

Chest-supported rows are the way to go if you want to develop your entire back with an exercise that emphasizes correct form and is suitable for lifters of all levels of experience. They provide the added benefit of isolating your back muscles for optimum growth while also promoting good form thanks to the incline bench's support. With chest-supported rowing, you can get stronger while being safe. 

write a comment