Chest Supported Dumbbell Row


Are you not happy with how your back looks? Do you want extra thickness and width overall? Perhaps your workout is not as effective for this area, or maybe you aren’t doing the proper exercises to improve the looks of your back. Adding the chest supported row is a great way to complete your routine and effectively improve the look and feel of your back overall. Of course, implementing the proper form is essential if you are going to get the full benefit of this workout.

Basic movements such as horizontal pulling greatly enhance the chest supported row, and are especially good at targeting your entire back. Add these rowing exercises to target specific areas that include smaller muscles of both upper and lower back ,traps, rhomboids and lats. You know where you get that feeling when you spend a day rowing on the lake, right? Right in your back-both upper and lower back. Now you can get the same results by adding the proper chest supported row to your gym routine.

There are different methods to use the chest supported rowing workout. There are rowing machines you can use or you can achieve the same results with barbells or dumbbells. The chest supported dumbbell row is not common, but highly a effective method of targeting your upper and lower back. Instead of just a bent over row you will be using an incline bench during this lift. There are several advantages to using the chest supported row during your routine.

You might find that without your chest being supported you will “heave” the weights up but when you use this method you will find it much harder to do so, thus giving your full back a total workout. By maximizing the tension on your mid back and lats you will soon realize better growth and stimulation .Lower back stress is one problem that many people who workout experience, especially those who use standard free weight rows. With the bench supported row your upper body is supported and the stress on the lower back is all but eliminated.

Beginning rowers normally experience stress related fatigue in the lower back and legs, but this unique rowing exercise supports your chest without adding stress to any other related areas that may be affected. There is a simple but proper way to go about adding the chest supported rowing exercise to your regular workout regime which I will explain in a few simple steps.

  • Make sure the adjustable bench is set at a 30-45 degree angle.
  • Lie on your stomach with your legs straight out behind you and your head hanging over the top of the bench. Keep your neck in a neutral position.
  • Keep your shoulders down with dumbbells in each hand and “row” the weights up into your ribcage until your mid back and lats contract fully.
  • While pausing briefly squeeze your shoulder blades together before lowering the weights back to starting position.
  • Make sure you pull through your elbows and not your hands, or get a set of lifting hooks or straps to eliminate the use of your hands.

A good back workout should include 2 to 4 sets from 5 to 10 reps of the chest supported row to strengthen and add mass to your overall back.