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The chest supported row is an exercise for the upper back that focuses on the lats, traps and rhomboids.
This bodybuilding exercise can be done either with a barbell or with dumbbells. The chest supported row should not be used by individuals who have problems with their shoulders.
Chest Supported Row Muscles Worked
The chest supported row targets the upper back muscles such as the trapezius, latissimus dorsi and rhomboids. It is important to mention that this exercise does NOT work the biceps or grip (forearms).
Benefits
When done correctly, this upper back exercise targets multiple muscles groups including the trapezius and latissimus dorsi. It also helps take pressure off the lower back and can be done from home without any equipment.
Drawbacks
The chest supported row should NOT be performed by individuals who have shoulder problems. Additionally, it is a very advanced upper back exercise that might not be suitable for beginners.
How to do Chest Supported Row
The chest supported row can be performed with a barbell or dumbbells. With the body bent over at around 45 degrees keep your back straight and bring the weight to waist level.
At this point you should try to squeeze the muscles in your upper back as hard as possible for one second before slowly going back to the starting position. Repeat for desired number of reps.
Tip: Make sure that you use enough weight (e.g., 40% of your max if it’s a 5-rep max) so that it becomes harder by the last rep/set.
For instance, if doing 3 sets of 10 reps is easy, increase the weight by 5-10 lbs.
Chest Supported Row with Dumbbells
The chest supported row with dumbbells can be performed in a seated position or standing.
Seated Variation
Sit on the edge of a bench while holding a dumbbell in each hand. Your back should be slightly arched and your abs tight.
The dumbbells should be hanging straight down from your shoulders. With your arms almost completely straight, pull the weight to your side and squeeze for 1 second at shoulder level before going back to the starting position.
Repeat for desired reps and sets.
Standing Position
Stand next to a bench while holding dumbbells in front of your legs (palms facing you). Your back should be slightly arched and your abs tight throughout the exercise.
With your arms almost completely straight, pull the weight to your side and squeeze for 1 second at shoulder level before going back to the starting position.
Repeat for desired reps and sets.
Tip: Maintain proper form throughout the exercise as it can be tough on your shoulders if you use too much momentum.
Chest Supported Row with Barbell
Exercise Instructions
1. Lean forward and grab the bar maintaining a straight back throughout the movement.
2. Pull your shoulders down and back while squeezing your shoulder blades together to ensure that you are targeting your upper back muscles, specifically the trapezius muscle (Traps).
Do NOT shrug your shoulders or lean too far backwards while performing this exercise as this can cause injury! Also remember to keep your lower back straight so not to damage it in any way.
3. Hold for 1 second at the top of each rep before slowly returning to the starting position where arms should be fully extended but NOT all the way locked out (as this can strain/injure the elbow). Repeat for desired number of reps.
FYI: Make sure that you do not arch your low back too much as this can cause injury!
Chest Supported Row at Home
The exercise can be easily performed with a resistance band. Attach the band to a sturdy object about waist high and hold one end of the band in each hand (palms facing each other).
With your feet shoulder-width apart, lean forward at 45 degrees and pull towards you, squeezing your shoulder blades together at the top of the movement for 1 second before returning to the starting position. Repeat for desired reps and sets
This is an excellent upper back exercise that works multiple muscles groups including the trapezius, latissimus dorsi and traps.
As such it should NOT be used by people who have shoulder problems or lower back issues as it can cause injury!
Best Alternatives
If you do not have access to a bench or dumbbells, then the following Chest Supported Row alternatives are highly recommended:
Chest Supported Machine Row
Incline Bench Pull-down
Dumbbell Straight Arm Pull-down
T-Bar Rows
FYI: If a resistance band is too easy for you, try looping it around a heavy object and use this as your “anchor.” You can even hold both ends of the band in each hand if needed. For harder variations, simply continue to move further away from the anchor until desired level of difficulty is reached.
Chest Supported Row vs Bent Over Row
The chest supported row is an excellent upper back exercise that primarily targets the trapezius and latissimus dorsi.
However, it has been argued that bent-over rows are better as they work the traps more. While I agree with this statement, I also believe that if done properly either exercise can be beneficial for anyone looking to improve their overall shoulder and upper back.
Chest Supported Row vs T Bar Row
The chest supported row can be compared primarily to the t-bar row due to them both targeting primarily the same muscle groups (traps/lats).
As such many people consider these two exercises interchangeable – however unlike the chest supported row, the t-bar requires far greater range of motion which makes it slightly harder out of all things considered.
So, while you may get more traps using the t-bar row, it simply takes too much effort to compare properly.
Of course, if done properly either exercise can be beneficial for anyone looking to improve their overall shoulder and upper back!
Final Thoughts: This is a very advanced upper body movement so avoid doing this exercise if it causes pain or discomfort in the lower back, shoulders or elbows.
If you have shoulder issues, try dumbbell rows instead! Use a weight which you can handle properly while still challenging yourself on each rep/set so that it gets harder towards the last one(s).