PullBack-friendly

Chest-Supported Dumbbell Row

Your #1 row. The bench holds your torso, so your lower back does nothing.

💪 Upper back💪 Lats💪 Rear delts🏋️ dumbbells🏋️ bench

Chest-Supported Dumbbell Row — start position — Start ↔ end position

Chest-Supported Dumbbell Row — end position — Start ↔ end position

Step by step

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Setup

Set a bench to 30–45°.

Show all steps

Setup: Set a bench to 30–45°.
Setup: Lie face-down with your chest on the pad, feet on the floor.
Setup: Let the dumbbells hang straight down.
Pull the dumbbells up towards your hips, elbows close to your sides.
Squeeze the shoulder blades together at the top.
Lower slowly until your arms are straight and the shoulders stretch forward.

Watch a video demo

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Tempo coach

Pull 1sSqueeze 1sLower 3s

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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

•Replaces bent-over rows, which put heavy load on the lower back.

✗ Common mistakes

✗Lifting the chest off the pad
✗Shrugging instead of rowing

Swap options

Supported Single-Arm DB RowBack-safe

One arm at a time with your hand and knee on a bench for support.

Neutral-Grip Lat PulldownBack-safe

Vertical pull for back width. Seated with thighs locked in — very stable.

In your plan

Pull Upper Circuit

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