Chest-Supported Rows (Dumbbell & Barbell Variations) 

A supported dumbbell or barbell row is a form of rowing exercise where you take the pressure of your lower body, especially your lower back, by leaning into an incline bench with your upper torso.

Most men struggle to get into a hip hinge position with a flat back.

We’ve all seen that guy in the gym aggressively pulling the barbell up to his neck, neglecting his posture. It puts a great deal of stress on the lower back.

“If your position and form is off when the weight is light, it will only get worse as the weight increases, for this reason it is a good idea to perform any exercise ‘without weight’ to establish a clean movement pattern you will maintain, regardless of the weight you add.”

- Simeon Panda, Fitness Influencer

This variation has a huge benefit compared to other bent-over rows like T-bar rows or barbell rows, where most people tend to be too upright.

It removes the need for other muscles in your back to stabilize the movement while still effectively targeting the same muscle groups.

This way, you can strengthen your rear shoulders, improve posture and boost your chest press without risking injury [1]. It’s a great exercise that plays an essential part in building a strong upper body.

To perform chest-supported dumbbell rows, use an incline bench to about 45 degrees.

1. The starting point: With a neutral grip, grab a pair of dumbbells, and lean onto the bench with your face toward the pad. Plant your feet flat on the floor, legs straight, and let your arms hang straight down, palms facing each other.
2. With your shoulder blades squeezed together, drive your elbows toward the ceiling, bringing the dumbbells to your ribcage.
   
   Important: As you pull the weights up, make sure you don’t lift your torso as it can cause hyperextension in the thoracic spine.
3. Hold the dumbbells in an isometric squeeze for about 5 seconds. Then, slowly lower your arms, return to the starting position and repeat the movement in as many reps as necessary.

Other Variations

Depending on your fitness goals, you can do the chest-supported dumbbell row with your elbows wider or more tucked in. If you lift with your elbows wide, you target muscles in your upper back, particularly those between your shoulder blades.

If you stay more tucked in, you’ll be working more on the shoulder extension, challenging the muscle group at your lats.

Tools For The Exercise:

• Weight plates (start with a lighter weight and slowly move the heavyweights)
• Adjustable bench
• Olympic bar
• Squat Rack (optional though useful to begin the movement)

How To Perform The Barbell Chest-Supported Row Exercise:

1. Set your bench near the rack at an incline angle of approximately 45 degrees.
2. Place the hooks on the outside of the squat rack at a comfortable height for reaching arms-length (this step is optional if you have someone to help you move the barbell when you begin the movement).
3. Position the bench over the center of the barbell.
4. Lie down on the bench with your chest towards the pad.
5. Keep your feet in a neutral position on the ground
6. Hold the bar with a neutral grip, tighten your shoulder blades and start moving the weights up and down in a slow and controlled manner. Note that proper technique is more important than heavy lifting.