Horizontal pull · Coached in Recomp
Chest-supported dumbbell row
The chest-supported dumbbell row is a beginner horizontal pull exercise for your back, using dumbbells and adjustable bench.
- Main muscles
- Back
- Also works
- Biceps, Forearms, Lats, Shoulders
- Equipment
- Dumbbells, Adjustable bench
- Level
- Beginner
Setup
Set a bench to about 30 degrees and lie face down with your chest on the pad.
How to do it
- Let the dumbbells hang straight down.
- Row them back, squeezing your shoulder blades.
- Lower slowly.
Coaching cues
- Chest stays on the pad.
- Pause at the top.
Common mistakes
- Lifting the chest off the bench.
- Shrugging the shoulders up.
Safety
Back-friendly: the bench supports your torso.
One-arm dumbbell row 
Band pull-apart 
Face pull