Incline Bench Row - Chest Supported (Dumbbell)

Lie chest-down on an incline bench and row dumbbells toward your hips, squeezing your shoulder blades together.

Quick facts

Primary and secondary muscle groups targeted by this movement.

latsupper back / rhomboids

bicepsrear shouldersmid traps

What you need and how to position yourself before starting.

dumbbelladjustable bench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Set an adjustable bench to approximately 30–45 degrees.
- Lie prone (chest down) on the bench with your chin above the top edge.
- Hold a dumbbell in each hand with arms hanging straight down, palms neutral.
Step 2Execution
- Drive your elbows back and up, rowing the dumbbells toward your lower ribs or hips.
- Keep your chest pressed into the bench throughout the movement.
- Retract your shoulder blades at the top and squeeze for a moment.
Step 3Return
- Lower the dumbbells under control back to the starting position.
- Fully extend your arms at the bottom to get a good stretch in your lats.
- Avoid using momentum or lifting your chest off the bench.