Chest-Supported Row
Muscles worked: Back (assisted by biceps, rear delts).
How to do it
- Using a neutral grip, lean into an incline bench.
- Take a dumbbell in each hand with a neutral grip, beginning with the arms straight.
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
- Pause at the top of the motion, and then return to the starting position.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Chest glued to the pad - zero cheating
- Pull to the lower ribs, full stretch between reps
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the chest-supported row properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.