Chest-Supported Row

Chest-Supported Row trains 5 of the 18 muscle groups Full Coverage tracks: Mid-back / traps 90%, Rear delts 65%, Biceps 45%, Lats 30%, Forearms 30%.

Backbone movement Level: Beginner Dumbbells Bench Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Chest-Supported Row - Start position — Start position

Chest-Supported Row - Finish position — Finish position

How to do it

Set the bench to a slight incline and lie face down on it, chest supported.
Hold a dumbbell in each hand hanging straight down.
Pull both dumbbells up to your ribs, elbows driving back.
Squeeze your shoulder blades together at the top.
With your chest supported you cannot cheat, so the weight will be lighter than a free row - that is the point.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Seated Cable Row, it loads Lats 5 points lower, Rear delts 5 points lower. It needs Dumbbells + Bench where the other uses Cable machine. Compared with the Dumbbell Shrugs, it loads Rear delts 65 points higher, Biceps 45 points higher, Lats 30 points higher. It needs Dumbbells + Bench where the other uses Dumbbells.