Chest-Supported Row

By lying face-down on an incline bench, the chest-supported row eliminates lower back involvement and momentum. This makes it the purest horizontal pulling exercise — the back must do all the work.

Beginner 💪 Upper Back Compound Pull
3–4
Sets
8–15
Reps
90 sec
Rest
Compound
Type
🏋️ Dumbbell🏋️ Incline Bench
Chest-Supported Row — start and finish positionsSTARTFINISH
Dumbbell
Upper Back Beginner Compound
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Upper-back training guide →

Primary
Upper Back
Secondary
Biceps
Rear Delts
Lats
Highlighted muscles

How To Perform

  1. 1 Set an incline bench to 45 degrees. Lie face-down with chest on the pad, feet on the floor or rear pad.
  2. 2 Hold dumbbells or a barbell with arms hanging straight down.
  3. 3 Row the weight upward, driving elbows above the level of the bench.
  4. 4 Return under full control.

Form Cues

  • ✓ Let the chest take full support — this removes any lower back involvement.
  • ✓ Get full elbow travel above the bench — this maximises upper back contraction.

Common Mistakes

  • ✗ Lifting the chest off the bench to get more range — this reintroduces momentum.
  • ✗ Using too much weight and limiting range of motion.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Chest-Supported Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Chest-Supported Row? These alternatives target the same muscles:

Dumbbell Row
Back · Beginner
→
Seated Cable Row
Back · Beginner
→
Machine Row
Back · Beginner
→
Barbell Row
Back · Intermediate
→

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Where This Exercise Fits

FAQ

How many sets of Chest-Supported Row should I do?▾
3–4 sets of 8–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for upper back. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Chest-Supported Row target?▾
Chest-Supported Row primarily targets the Upper Back. Secondary muscles include Biceps, Rear Delts, Lats.
Is Chest-Supported Row good for beginners?▾
Chest-Supported Row is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Chest-Supported Row, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.