Back & biceps · Horizontal pull
Chest-supported dumbbell row
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Dumbbells and stable incline bench
- Muscles worked
- Upper back, lats, biceps
- Movement
- Horizontal pull
How to perform
- Lie chest-down on a stable incline bench with feet planted.
- Row toward the lower ribs, then lower smoothly.
- Keep the chest on the pad and neck relaxed.
Three cues to remember
- Keep chest on the pad.
- Row toward the lower ribs.
- Keep the neck relaxed.
Common mistakes
- Lifting chest away from the bench.
- Jerking.
- Craning the neck.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Lighter one-arm supported row.
Progress when ready
Add repetitions before load.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
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