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Dumbbell Bent Over Row with Chest Support

Dumbbell Bent Over Row with Chest Support

The Dumbbell Bent Over Row with Chest Support is a compound exercise that targets the muscles in your back, specifically your lats (latissimus dorsi) and rhomboids. It is an effective movement for building strength, stability, and muscle definition in your upper body. This exercise can be performed at home or in the gym if you have access to a bench or a stable surface to support your chest. To perform the Dumbbell Bent Over Row with Chest Support, you would typically start by placing a bench at a flat or slight incline angle. Position yourself face down on the bench with your chest resting on the surface and your feet firmly planted on the ground for stability. Grasp a set of dumbbells with an overhand grip and let them hang straight down from your shoulders. Your arms should be fully extended and your palms facing each other. Keeping your back straight and core engaged, exhale as you slowly lift the dumbbells towards your ribcage. Your elbows should remain close to your body and your shoulders should be pulled back and down. Inhale as you lower the weights back to the starting position in a controlled manner. The Dumbbell Bent Over Row with Chest Support is a versatile exercise that can be modified based on your fitness level and equipment availability. Adding this exercise to your routine can improve your posture, increase upper body strength, and contribute to a well-rounded physique. As always, it is important to maintain proper form and listen to your body to prevent injury and maximize the benefits of this exercise.


  • Begin by setting an adjustable bench to a 45-degree angle.
  • Place a dumbbell on the floor next to the bench.
  • Position yourself facing the bench with one knee and the same-side hand on top of the bench for support.
  • Reach down and pick up the dumbbell with your opposite hand.
  • Keep your lower back flat and core engaged.
  • Inhale as you pull the dumbbell up towards your torso in a rowing motion.
  • Focus on squeezing your shoulder blades together and keeping your elbow close to your body.
  • Exhale as you lower the dumbbell back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions.
  • Switch sides and repeat the exercise with the opposite hand on top of the bench.

Tips & Tricks

  • Maintain proper form throughout the exercise to avoid strain on the lower back and shoulders.
  • Engage the core muscles and keep a slight bend in the knees for stability.
  • Focus on squeezing the shoulder blades together at the top of the movement to target the upper back muscles.
  • Control the weight on both the lifting and lowering phases of the exercise for maximum benefit.
  • Start with lighter dumbbells and gradually increase the weight as you become comfortable with the movement.
  • Ensure that the chest support is adjusted to a height that allows your torso to stay parallel to the floor.
  • Adopt a neutral spine position throughout the exercise to avoid excessive strain.
  • Contract the latissimus dorsi muscles (the large muscles of the middle back) as you pull the dumbbells towards your chest.
  • Avoid swinging or using momentum to lift the dumbbells; focus on the muscles being worked.
  • Incorporate this exercise into a well-rounded back training routine for balanced muscle development.


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