At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal pull |
| Primary muscle | Rhomboids |
| Also works | Lats, Traps, Rear Deltoids, Biceps |
The movement, step by step.
- Set a bench to a moderate incline and lie face-down with feet securely supported and chest on the pad.
- Hold dumbbells below the shoulders with palms facing inward and neck relaxed.
- Pull the elbows back, guiding the weights beside your ribs while the chest stays against the bench.
- Lower to long arms and let the shoulder blades move around the rib cage before pulling again.
Technique cues
- Let the bench carry your torso weight.
- Keep the neck long rather than looking upward.
- Match the reach and pull on both sides.
Common mistakes
- Bouncing the chest off the pad to move more weight.
- Shrugging the shoulders toward the ears throughout the pull.
Watch & learn
Professional demonstrations, opened on YouTube.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Chest-Supported Row, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.