Own Every Range
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VIDEO DEMO

Chest-Supported Row

YouTube · That Fit FriendChest Supported Dumbbell Row | How-To, Tips, BenefitsWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Chest-Supported Row

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Lie chest-down on an incline bench with a dumbbell in each hand and arms hanging toward the floor.

  2. 02
    Move

    Keep the chest heavy on the pad as you drive the elbows back and pull the weights beside the ribs.

  3. 03
    Finish

    Pause without lifting the torso, then lower until the arms and shoulder blades reach long.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

BACK & LATS / 50

Short rangeShort range

Chest-Supported Row

Sets: 3–5 · Reps: 6–15

Finish shoulder extension and scapular retraction without torso momentum.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The bench fixes the trunk so the lats, rear shoulder, and mid-back must move the upper arms from a long hang into a shortened row.