The chest-supported row removes the lower back from the equation entirely. Your chest rests on the bench, leaving the mid-back as the sole mover. It's the best choice for back volume when the lower back is fatigued from deadlifts and rows.
Get the Chest-Supported Row in tomorrow's workout
Text START to get a personalized program that includes this exercise — delivered daily by SMS.
7-day free trial · Cancel anytime via SMS · No app required
Form Guide
Step-by-step: Chest-Supported Row
1Set an incline bench to 30–45 degrees. Lie face down with your chest against the pad.
2Hold dumbbells at arm's length below you.
3Row the dumbbells toward your hips, driving elbows back.
4Squeeze shoulder blades together at the top.
5Lower fully — complete arm extension — before the next rep.
Common Mistakes
What most people get wrong
Not achieving full contraction: if you're not feeling it in your mid-back, try pulling to a lower position.
Resting between reps on the bench: keep tension throughout the set.
Programming
How to program the Chest-Supported Row
3–4 sets of 10–15 reps. Excellent after barbell rows or deadlifts to add volume without taxing the lower back further. Also great as a primary back exercise for those with lower back issues.
Good alternatives include: Barbell Row, Cable Row, Dumbbell Row, Lat Pulldown.
Yes — the Chest-Supported Row is a beginner-friendly exercise. Focus on form over load when starting.
Your coach knows the Chest-Supported Row
TrainSMS includes this exercise in the programs that need it — automatically, based on your goal and equipment.