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All back exercisesBack · Gym

Chest-Supported Row

Chest supported on the bench removes momentum and protects the lower back.

BeginnerIncline bench + dumbbells3 × 10–12
Chest-Supported Row demonstration thumbnail — Chest Supported Row - the correct way
Mid-backIncline bench + dumbbells

Chest-Supported Row

Demo · Paul Oneid

Verified Chest-Supported Row demonstration by Paul Oneid. Click to play.

How to do the Chest-Supported Row

  1. 1Face down on incline bench
  2. 2Row to lower ribs
  3. 3Squeeze shoulder blades

Benefits of the Chest-Supported Row

  • Builds strength and size in the mid-back through a full, controlled range of motion
  • Also trains lats, rear delts as supporting movers
  • Trains each side independently, exposing and fixing left-right imbalances
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services