What is the best bench angle for chest supported rows?

A 30 to 45-degree angle is generally ideal. A lower angle targets the mid-back and lats more effectively, while a higher angle shifts more focus toward the upper traps and rear shoulders.

Is this exercise better than a standing bent-over row?

It is not necessarily better, but it is safer for the lower back. Because the bench supports your torso, you cannot use momentum, which allows for better isolation of the back muscles.

Should I use a neutral or overhand grip?

A neutral grip with palms facing each other is often more comfortable for the shoulders. An overhand grip can help emphasize the rear deltoids and upper back more specifically.

How to Do Chest Supported Rows: Form and Guide

Master the chest supported row to build a stronger mid-back and improve posture. Follow our step-by-step guide for perfect form and maximum muscle growth.

How to Perform

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

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

Primary movers

Mid-Back

Stabilizers

Lats
Rhomboids
Rear Deltoids
Biceps

Related Guides

Mid-Back · Back