How is this different from a standing row?

The bench support eliminates the ability to use your legs or lower back to swing the weight, forcing the target muscles to do all the work.

What is the best grip for targeting the arms?

A supinated or palms-up grip places the greatest emphasis on the biceps, while a neutral grip shifts more load to the brachialis and forearms.

Is this exercise safe for people with lower back pain?

Yes, because your torso is supported by the bench, there is significantly less shear force on the lumbar spine compared to a bent-over row.

Incline Chest-Supported Dumbbell Row Guide

Master the incline chest-supported dumbbell row to isolate your biceps and back. Follow our step-by-step guide for perfect form and maximum muscle growth.

How to Perform

Set an adjustable bench to a 45-degree incline and place a pair of dumbbells at the head of the bench.
Lie face down on the bench with your chest supported by the pad and your feet firmly planted on the floor for stability.
Reach down to grasp the dumbbells with a neutral or supinated grip, allowing your arms to hang straight toward the floor.
Retract your shoulder blades slightly and pull the weights toward your hips by flexing your elbows.
Squeeze your biceps and back muscles at the top of the movement while keeping your chest pinned to the pad.
Lower the dumbbells slowly under control until your arms are fully extended to complete the rep.

Common Mistakes

Lifting the chest off the bench to use momentum
Flaring the elbows too wide instead of keeping them tucked
Using a range of motion that is too short at the bottom
Jerking the weights upward instead of using a smooth tempo

Muscles Worked

Primary movers

Biceps

Stabilizers

Brachialis
Rear Deltoids
Rhomboids
Trapezius

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Biceps · Arms