How to do Dumbbell Chest Supported Incline Row with proper form

To do a dumbbell chest supported incline row, set a 30-45 degree bench, lie chest-down, let the dumbbells hang, and pull your elbows toward your hips without bouncing. It targets the lats most, with biceps, rear delts, and mid-back helping. The most common mistake is shrugging and curling the weight instead of rowing; fix it by packing your shoulders down and stopping each rep at the same chest contact point. Progress by adding reps at a steady tempo first, then add 2.5-5% load once all sets match your best rep quality.

Step-by-step form

1. Set up: Set the bench to a 30-45 degree incline and straddle it.
2. Brace: Lie chest-down with ribs on the pad and feet planted wide for balance.
3. Initiate: Let the dumbbells hang under your shoulders with neutral wrists.
4. Main rep path: Pull elbows toward your hips and keep forearms vertical.
5. Hardest point: Pause when the dumbbells reach your lower ribs without shrugging.
6. Finish: Lower for 2-3 seconds until arms are fully extended.
7. Reset: Re-breathe and re-pack your shoulders before the next rep.

Who this variation is for

This version suits lifters who want a strict rowing pattern without lower-back fatigue. Skip it if the bench angle or pad pressure bothers your ribs or shoulders.

• Best fit: Lats-focused back work with minimal body English
• Not ideal when: Chest or rib pressure makes bracing uncomfortable
• Better option if not ideal: Seated cable row

Setup and equipment

Lock in the bench angle and body contact points before you grab the weights.

• Setup position: Chest and upper ribs on the pad, feet wide and stable
• Equipment setup checks: Bench locked, dumbbells equal, clear floor space
• Start load/resistance: A load you can control for 8-12 clean reps
• Bracing and breathing plan: Inhale at the bottom, exhale past mid-range

Muscles worked and movement pattern

This is a horizontal pull with shoulder extension and scapular retraction. You should feel the lats and mid-back doing most of the work, not your lower back.

At a glance

• Variation: Dumbbell chest supported incline row
• Best for: Lats emphasis with strict control
• Primary muscles: Lats
• Equipment: Dumbbells, incline bench
• Difficulty: Intermediate
• Primary goal: Muscle growth

Form tips for better reps

• Keep your chest glued to the pad.
• Pull elbows toward your back pockets.
• Pause briefly at the top without shrugging.
• Lower slower than you lift.
• Stop the set when range shrinks.

Common mistakes and how to fix them

What you should feel

• At the start of each rep: Chest steady on the pad and shoulders packed
• During lowering or lengthening: Stretch in the lats and mid-back
• During the hardest point: Effort in the lats and rear delts, not the neck
• At lockout or finish: Smooth pause without bouncing
• If you feel joint pain: Cut range and reduce load, or switch to cables

Regressions (Easier Versions)

1. Chest supported row with lighter dumbbells and a higher bench angle
2. Seated cable row with a neutral grip to reduce shoulder strain

Progressions (Harder Versions)

1. Add a 1-second pause at the top of every rep
2. Increase load by 2.5-5% after hitting the top rep target twice

Alternatives by Equipment

How many sets and reps to do

Pick a track based on whether you need strength, muscle growth, or a technique reset. Keep 1-3 reps in reserve on most sets.

For Strength

• Sets: 3-5
• Reps: 4-6
• Rest: 2-3 min
• Frequency: 1-2x/week
• Progression rule: Add 2.5-5% when all sets hit 6 reps clean.

For Muscle Growth

• Sets: 3-5
• Reps: 8-12
• Rest: 60-120 sec
• Frequency: 2-3x/week
• Progression rule: Add reps to the top of the range before adding load.

For Skill / Return to Training

• Sets: 2-3
• Reps: 6-10
• Rest: 60-90 sec
• Frequency: 2x/week
• Progression rule: Increase range and tempo control before load.

4-week example progression

Where to put this in your workout

• Primary slot: After your first heavy press or pull of the day
• Best pairing: Superset with a chest press or pulldown
• Fatigue note: Keep 1-2 reps in reserve on early sets

Safety and Contraindications

Use a load you can control without neck or shoulder irritation. If pain changes your posture, shorten the range or choose a cable option.

• Stop the set if: Sharp shoulder pain, numbness, or loss of grip
• Use caution if: You have a history of biceps tendon or shoulder irritation
• Safer substitutions: Seated cable row, machine chest supported row, light dumbbell row

FAQs

How close to failure should I train the dumbbell chest supported incline row?

Most sets should finish with 1-3 reps in reserve. Push closer only if your chest stays pinned and your range does not shrink.

Should I pull to my ribs or my chest?

Aim for your lower ribs with elbows traveling toward your hips. Pulling high usually turns it into a shrug and shifts work away from the lats.

Is a higher or lower bench angle better?

A lower angle (around 30 degrees) often hits the lats more. A higher angle can feel easier on the lower back but may shift more work to the upper back.

What grip should I use on dumbbells?

A neutral grip is the most joint-friendly for most lifters. You can rotate slightly as long as your elbows stay back.

Related Exercises

• Dumbbell Row
• Cable Lat Pulldown
• Machine Seated Cable Row - Bar Grip

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