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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, which can help identify and address side-to-side strength differences
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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