The Chest-Supported Dumbbell Row is a beginner-friendly dumbbell strength exercise that targets the lats, middle back and traps, with the biceps and shoulders working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back, Traps
Secondary musclesBiceps, Shoulders
EquipmentDumbbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Chest-Supported Dumbbell Row
Set an adjustable bench to roughly 45 degrees and pick up two dumbbells.
Lie face down on the pad with your chest supported and your arms hanging.
Hold the dumbbells with palms facing each other and neutral wrists.
Retract your shoulder blades and pull your elbows behind your body.
Stop when your elbows reach or just pass the line of your torso.
Lower the dumbbells slowly to full arm extension and repeat.
02 The payoff
Why it earns its spot
Rows heavy loads without stressing the lower back.
Chest support removes momentum so each rep stays strict.
Neutral grip is comfortable for shoulders and wrists.
03 Don't do this
Common mistakes
Peeling the chest off the pad to add range, which reintroduces the back extension you removed.
Swinging the dumbbells up, so the pull comes from momentum rather than muscle.
Shrugging the shoulders toward the ears instead of retracting the blades.
Squeezing the handles hard with a full grip, which lets the biceps take over the pull.
EGON Put it on record
Track it in EGON.
Log every set of the Chest-Supported Dumbbell Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
