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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Chest-Supported Row

Also called Incline dumbbell row

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also traps, delts, biceps

You need

Dumbbells, Bench

Dumbbells setup →Adjustable bench setup →
How to do itPicture · 3 steps
  1. 1Chest on an incline bench
  2. 2Row without lifting your chest off the pad
  3. 3Squeeze shoulder blades together at the top

Most common mistake

Peeling the chest off the pad to cheat reps.

Watch a demo
S
For back
#6 of 40
See the full list →
Research
89
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 89
Target tension · 35%5/5
Loaded stretch · 25%4/5
Progression · 20%4/5
Low cost · 20%5/5

Same idea with dumbbells: no momentum, no lower-back fatigue.

How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • AOne-Arm Dumbbell RowDumbbell

Takes

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