Chest Supported Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Chest Supported Row is a strength exercise that primarily targets the traps while also engaging the lats as secondary muscles. Performed using dumbbells and a slightly inclined bench, it involves lying chest-down and pulling the weights toward the sides while keeping the elbows close to the body. This setup minimizes torso movement, allowing for focused contraction of the upper back muscles. Controlled lifting and lowering of the dumbbells enhance muscle activation, improve posture, and strengthen the upper back without placing excessive strain on the lower back.
How to Perform
Adjust a bench to a gentle incline and pick up a pair of dumbbells. Lie face-down on the bench, allowing your arms to hang straight toward the floor.
Draw the dumbbells upward toward your torso, maintaining elbows tucked close to your sides.
Focus on using your arm and upper back muscles to lift, avoiding any momentum or swinging from your torso.
Slowly lower the dumbbells back to the starting position with full control.
Continue for the planned number of repetitions, keeping consistent form and mindful muscle engagement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest firmly supported on the bench to prevent lower back strain.
Focus on squeezing the traps at the top of the movement for maximum engagement.
Maintain elbows close to your body to target the lats effectively.
Avoid using momentum or jerking the weights to prevent injury.
Use a controlled tempo when lowering the dumbbells to increase muscle tension.
Choose a weight that allows proper form throughout all repetitions.
Keep your head neutral and aligned with your spine to avoid neck strain.
Breathe steadily, exhaling as you lift and inhaling as you lower the dumbbells.
Ensure shoulder blades retract fully at the top of each rep for full trap activation.
Limit excessive range of motion that causes the arms to flare out, reducing focus on traps and lats.
How Not to Perform
Do not lift the dumbbells using momentum or by swinging your torso.
Do not let your elbows flare out excessively, which reduces trap and lat engagement.
Do not arch or lift your chest off the bench during the movement.
Do not use weights that are too heavy, causing form breakdown.
Do not rush through the reps; avoid performing them too quickly.
Do not allow the shoulder blades to remain relaxed; avoid incomplete retraction.
Do not drop the dumbbells abruptly; avoid uncontrolled lowering.
Do not lift your head or strain your neck; keep it aligned with your spine.
Do not let the arms lock out fully at the bottom, which reduces tension on the target muscles.
Do not neglect maintaining a steady, consistent breathing pattern throughout the set.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
