Dumbbell Chest Supported Row - Your Easy Guide to Good Form

Dumbbell Chest Supported Row – Your Easy Guide to Good Form

Dumbbell Chest Supported Rows are a nice muscle building dumbbell exercise to workout your shoulders. If you are searching to find ab ideal alternative exercise to strengthen your deltoids, look no further. Simply start using this step by step guide in order to commence immediately.

Dumbbell Chest Supported Row Exercise Summary

  • Primary Muscles Worked: Deltoid – Posterior
  • Other Muscles (Secondary) Worked: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Dumbbells and Bench or Incline Bench
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Dumbbell Chest Supported Row Procedure

  • 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.

Muscles Used

Target (Agonist)

  • Deltoid, Posterior


  • Brachialis
  • Brachioradialis
  • Infraspinatus
  • Latissimus Dorsi
  • Rhomboids
  • Teres Minor
  • Trapezius – Lower
  • Trapezius – Middle
  • Wrist Flexors

Dynamic Stabilizers

  • Biceps Brachii


  • Deltoid – Lateral
  • Erector Spinae
  • Gluteus Maximus
  • Hamstrings

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


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.

Get More Bodybuilding Tips Here.

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.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Chest Supported Row Recap

You can at this instant have the capability to execute dumbbell chest supported row properly. At this time your future step is to perform dumbbell chest supported row as a piece of a scheduled exercise routine to train your Deltoid.

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