Chest-supported dumbbell row
A compound exercise for the upper back, with help from the lats, rear delts, biceps. Equipment: dumbbells and adjustable bench.
Orbit
Drag to rotateMale
WorksUpper backLatsRear deltsBiceps
Drag to turn the figure. The highlighted muscles are the ones doing the work.
How to do it
- Setup: Lie face down on a bench set to 30°.
- Squeeze the shoulder blades
- Elbows at 45°
- Slow lowering
Muscles worked
Equipment
Alternatives
Exercises that train the same main muscles. See all chest-supported dumbbell row alternatives.
More upper back exercises
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