Dumbbell Chest Supported Row: Your Easy Guide to Good Form

If you’re struggling to build a strong back that complements your chest gains, the dumbbell chest supported row might just become your new favorite exercise. Lacking strength in your upper back to complement your chest can lead to poor posture and neck/shoulder pain. But worry not, because this common issue is not your fault. In this post, we’ll guide you through the proper form and share the benefits of the dumbbell chest supported row, helping you build a better upper back that enhances your physique.

Dumbbell Chest Supported Row Summary

Graphic image of a fit man performing alternate cable triceps extensions.

Dumbbell Chest Supported Row Instructions

  • You may start off by picking up the dumbbells, then laying chest down against and incline bench.
  • Begin with your arms hanging toward the ground.
  • Now, pull the dumbbells up outside of your chest by using your back muscles.
  • After squeezing your muscles at the top for a brief pause, lower your arms back down to the side.
  • Do it again until you have carried out your required repetitions for your desired results.

Video Tutorial

How to do Dumbbell Chest Supported Rows with Perfect Form

Dumbbell Chest Supported Row Muscles

Target (Agonist)


Dynamic Stabilizers


Antagonist Stabilizers

Image of the skeletal muscular system with the muscles used in the dumbbell chest supported row exercise highlighted in red and the rest in blue.

Benefits of Dumbbell Chest Supported Row

The Dumbbell Chest Supported Row is an excellent exercise for strengthening the posterior deltoid. This exercise is ideal for activating and isolating this particular muscle group and helping to improve posture and shoulder stability. By performing this exercise, one can also increase muscular endurance and reduce the risk of injury. Additionally, this exercise can help to improve overall strength and power in the upper body, which can be beneficial for various activities and sports.

Tips for Performing Dumbbell Chest Supported Row

Should you desire to attain the optimal muscle growth, you will want to implement these simple tips. Furthermore, when you need to prevent your self from getting injuries, you would be wise to learn these tips.

  • Do the Appropriate Amount Of Sets With Rest. Your objective initially should be to do 3 sets to near failure. However, you can raise to 5 sets. If your muscle tissue aren’t exhausted at the conclusion of 3 – 5 something needs to change. Initially you can increase the resistance to make each rep tougher. Additionally, you can cut down on the rest time between your sets.
  • Do Power Sets. Is doing a set of 2 totally different lifts consecutive. Generally there are two key ways to undertake power sets, primary is to target on one muscle. The other is to concentrate on different muscle groups.
  • Stay Hydrated. You will have even more energy and recover faster when you consume water while exercising.
  • Slow Every Repetition Down For Improved Strength Gains. When you raise the time under tension you are engaging your muscles longer and they will respond by developing toned muscles. You can accomplish this without raising the weight by doing slow reps roughly 4 – 6 seconds constriction and pause then 4 – 6 seconds extending.

Benefits and Tips Video

CHEST SUPPORTED DUMBBELL ROW | how-to, tips, benefits

Frequent Mistakes To Avoid

You have to keep away from these fairly typical errors to ensure superb form and strength gains. Moreover, when you refrain from these issues you will lower the odds of receiving injuries.

  • You’ll Do Better To Not Speed Through Your Training. Every time you hurry your workout you more likely to use poor form and accidents.
  • It Is Best If You Don’t By Pass A Warmup. Properly prepaing your Muslces is the Best way to prevent personal injury.
  • You Must Not Neglect Your Own Pains. Sore muscle tissue and pain from injuries are certainly not always the same. Once you feel serious pain after you are doing exercises you should certainly stop, or you can simply mhelp make your injury even worse.

Find More Dumbbell Exercises Here

Variations and Complementary Exercises

For individuals who are looking to vary up their routine, there are several complementary, alternative, and variation exercises that can be done in order to target similar muscles used in the Dumbbell Chest Supported Row. These exercises can help build strength and endurance, while providing some variety to your workout.

Dumbbell One Arm Row

Graphic image of Dumbbell One Arm Row.

The Dumbbell One Arm Row is an excellent complementary or alternative exercise to the Dumbbell Chest Supported Row. This exercise targets the back muscles, specifically the latissimus dorsi, trapezius and rhomboids. It also works the biceps, core and shoulders. The exercise is performed by standing with one foot forward, holding a dumbbell in one hand and keeping the back straight. The arm with the dumbbell is then pulled towards the side of the chest while keeping the elbow close to the body. This exercise can be used as a substitution for the chest supported row, as it works many of the same muscles while allowing for a more varied range of motion.

Dumbbell Supported One Arm Row

Graphic image of Dumbbell Supported One Arm Row.

The Dumbbell Supported One Arm Row is a great complementary or alternative exercise to the Dumbbell Chest Supported Row. This exercise targets the same muscles as the Chest Supported Row but in a different way. It requires you to balance yourself on one leg while using your other leg to stabilize yourself while holding the dumbbell in one hand and rowing it up to your chest. This variation helps engage more stabilizing muscles in the core and upper back, making it a great way to target the lats and rhomboids. This exercise is also easier on the lower back than other rowing variations, making it a great choice for those with lower back issues.

Inverted Row Underhand Grip

Graphic image of Inverted Row Underhand Grip.

The Inverted Row Underhand Grip is an excellent exercise for targeting the back muscles. It is performed by using a barbell or TRX straps attached to a power rack or Smith machine. The lifter then hangs from the bar with their feet on the floor, arms extended in front of them, and hands in an underhand grip. This exercise is a great alternative or complementary exercise to the Dumbbell Chest Supported Row because it allows the lifter to work on their back muscles in a different way. It focuses more on the upper back muscles and provides an extra challenge to those who may find the chest supported row too easy. The Inverted Row Underhand Grip also helps to strengthen the core by engaging the abdominal muscles.

Check Out These Top Dumbbell Exercises

Lever High Row (Machine)

Graphic image of Lever High Row (Machine).

The Lever High Row is a great complementary or alternative exercise for the Dumbbell Chest Supported Row. It works the same muscles in the back, shoulders, and arms, but the Lever High Row allows for more range of motion and increases stability, allowing for a higher intensity workout. The Lever High Row also offers increased stability because it is performed from a standing position with your feet firmly planted on the floor. The Lever High Row is also great for targeting specific muscles in the back, such as the rhomboids and lower trapezius, which are often overlooked when performing the Dumbbell Chest Supported Row. Additionally, the Lever High Row can be adjusted to different levels of intensity depending on how much weight is added to the machine.

Barbell Rear Delt Raise

Graphic image of Barbell Rear Delt Raise.

The Barbell Rear Delt Raise is an effective exercise for building strength and size in the rear deltoid muscles. It is an isolation exercise, meaning it only targets one muscle group, allowing for greater focus on the movement and muscle contraction. This exercise is a great alternative or complementary exercise to the Dumbbell Chest Supported Row, as it helps to balance out the chest muscles by training the rear deltoids. By performing both exercises, you can increase strength and stability in the shoulder muscles, which is important for overall shoulder health.

Barbell Skier

Graphic image of Barbell Skier.

Barbell Skier is an excellent complementary exercise for the Dumbbell Chest Supported Row. It involves holding a barbell in front of your body and using a rowing motion to pull the barbell up towards your chest. This exercise focuses on strengthening the back muscles and shoulder muscles, which are important for maintaining proper posture and stability when performing the Dumbbell Chest Supported Row. Additionally, Barbell Skier provides an intense cardio workout, making it a great alternative exercise when you want to switch things up.

Find More Back Exercises Here

Opposing Complementary Exercises

To complete a full upper body workout and build balanced strength, it’s important to include exercises that target opposing muscle groups. The following exercises will work the opposite muscles as the Dumbbell Chest Supported Row, and should be included in your routine for maximum results.

Assisted Wide Grip Chest Dip

Graphic image of Assisted Wide Grip Chest Dip.

The Assisted Wide Grip Chest Dip is a great complementary exercise to the Dumbbell Chest Supported Row. The Chest Dip targets the chest muscles, specifically the pectoralis major, while the Dumbbell Chest Supported Row targets the back muscles, specifically the latissimus dorsi. By combining both exercises into a single workout, you can target both muscle groups and develop a well-rounded physique. The Chest Dip will help you build strength and size in your chest, while the Dumbbell Chest Supported Row will help you develop a strong back. Both exercises are important in developing a balanced and strong upper body.

Weighted Tricep Dips

Graphic image of Weighted Tricep Dips.

Weighted tricep dips are a great exercise to pair with the dumbbell chest supported row. This exercise is an excellent way to build strength in the triceps, which are the opposing muscle group to the chest. By performing both exercises, you are targeting both the chest and triceps, allowing for a comprehensive workout. Weighted tricep dips can be performed either on a bench or on a dip bar. When performing weighted tricep dips, you should focus on keeping your elbows close to your body and keep your chin slightly tucked towards your chest. This will help you to use proper form and get the most out of this exercise.

Smith Machine Decline Bench Press

Graphic image of Smith Machine Decline Bench Press.

The Smith Machine Decline Bench Press is an excellent exercise to complement the Dumbbell Chest Supported Row. It works the opposing muscle group of the chest and upper back, targeting the lower chest and back muscles. This exercise can help to create a balanced physique by allowing you to strengthen both the pushing and pulling muscles in the chest and back. By performing this exercise in conjunction with the Dumbbell Chest Supported Row, you can create a comprehensive workout that strengthens both the chest and back muscles in a balanced manner.

Transform Your Upper Body with this Dumbbell Row Variation!

If you’re looking to boost the strength and tone of your upper body muscles, try incorporating dumbbell rows into your workout routine. One variation of this classic exercise is the dumbbell chest supported row, which targets your back muscles while also working your biceps and shoulders. By using a bench to support your chest, you can isolate your upper body muscles and ensure proper form. Add this variation to your workout and start seeing results in no time!

References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Dumbbell Exercises

Pin image for dumbbell chest supported row post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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