Back
Chest Supported Row
A stable, isolated pulling movement designed to maximize mid-back thickness without taxing the lower spine.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to a 30 to 45-degree incline and place your dumbbells at the head of the bench.
Lie face down on the bench with your chest firmly against the pad and your feet planted securely on the floor for stability.
Reach down to grasp the dumbbells with a neutral or overhand grip, allowing your arms to hang straight toward the floor.
Pull the weights toward your hips by driving your elbows back and squeezing your shoulder blades together at the top of the movement.
Pause briefly at the peak of the contraction while keeping your chest in contact with the pad.
Lower the dumbbells slowly under control until your arms are fully extended and you feel a stretch in your upper back.
Repeat the movement for the desired number of repetitions without using momentum to lift the weights.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the chest off the bench pad during the concentric phase
- Flaring the elbows excessively which shifts tension to the upper traps
- Using a range of motion that is too short to fully engage the rhomboids
- Jerking the weights upward using momentum rather than controlled muscular force
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.