Chest-Supported Row
The chest-supported row is a horizontal pull exercise that primarily trains the lats, rhomboids and mid traps, with the biceps and rear delts assisting. Equipment: dumbbells, bench and machines. Suited to beginner lifters.
- Primary muscles
- Lats, Rhomboids And Mid Traps
- Secondary muscles
- biceps and rear delts
- Muscle group
- back
- Equipment
- dumbbells, bench and machines
- Movement pattern
- Horizontal Pull
- Difficulty
- Beginner
- Also searched as
- chest supported row, chest supported machine row, chest supported dumbbell row
Complete chest-supported row guides
- Proper formChest-Supported Row: Proper Form, Step by StepStep-by-step, evidence-aware guide to chest-supported row form: setup, execution cues, breathing, tempo, common mistakes and fixes, safety notes, and limits of apps.
- Muscles workedChest‑Supported Row: Muscles Worked and Smart AlternativesWhich muscles does the chest‑supported row train, where it fits in a program, and practical alternatives for different equipment, injuries, or plateaus.
- Sets and repsHow Many Sets and Reps for the Chest‑Supported Row?Clear, evidence-aware set/rep/frequency ranges for chest-supported rows by goal (strength, hypertrophy, endurance), progression rules, and when to add weight vs reps.
- Common mistakesThe Most Common Chest-supported Row Mistakes (and How to Fix Them)Identify the 6 most common chest-supported row mistakes, why they happen, what they cost your gains and a single concrete fix for each to improve back strength and safety.
- At-home alternativesChest-Supported Row Alternatives at Home (Minimal Equipment)Four to five practical chest-supported row substitutes you can do at home with bodyweight, dumbbells, or bands; what each keeps, what it loses, and when to use a gym.
Related exercises
Train the same muscles or the same movement pattern.
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