LiftMend › Exercises › Chest-supported dumbbell row
Chest-supported dumbbell row: how to do it
Chest support means your lower back isn't asked to hold you up. Works: Mid-back, rear shoulders and biceps.
Try: 3 sets of 10
Form cues
- Chest down on an incline bench.
- Row elbows back towards your hips.
- Squeeze your shoulder blades.
Setup and the most common mistake
Set the bench to about 30 to 45°. Lie chest-down with your chest just over the top edge, feet on the floor, a dumbbell in each hand.
Common mistake: Lifting your chest off the bench to move the weights. Chest stays down; elbows pull back towards your hips.
General exercise information, not medical advice. If you have pain that is sharp, getting worse, or follows an injury, check with a doctor or physio first.
Follow a plan, not a list
LiftMend builds exercises like this into short sessions that work around a sore back, knee or shoulder. Swap any move that hurts, get timers that run themselves, and ask the AI coach between sets. Free to download.