Chest-Supported Dumbbell Row
Chest-supported dumbbell rows for clean mid-back isolation. It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Chest-Supported Dumbbell Row
- Set an incline bench to about 45 degrees and lie chest-down on it with a dumbbell in each hand hanging straight down.
- Row the dumbbells up towards your hips by driving the elbows back and squeezing the shoulder blades together.
- Pause at the top for a second; the chest stays on the pad, so there is nothing to cheat with.
- Lower slowly to straight arms and let the shoulder blades stretch forward before the next rep.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Primary | Trapezius | Trapezius |
| Primary | Rear deltoid | Deltoideus posterior |
| Secondary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
| Secondary | Rotator cuff | Musculi rotatores humeri |
Muscle data from StrengthLog.
Why do it
- Mid-back thickness with a stable torso
- Scapular retraction you can actually feel
- Keeps the lower back out of it
How Flawless ranks Chest-Supported Dumbbell Row
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Chest-Supported Dumbbell Row by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Chest-Supported Dumbbell Row work?
It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
How do you do Chest-Supported Dumbbell Row?
Set an incline bench to about 45 degrees and lie chest-down on it with a dumbbell in each hand hanging straight down. Row the dumbbells up towards your hips by driving the elbows back and squeezing the shoulder blades together. Pause at the top for a second; the chest stays on the pad, so there is nothing to cheat with. Lower slowly to straight arms and let the shoulder blades stretch forward before the next rep.
How does Flawless rank Chest-Supported Dumbbell Row?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.