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How to do the Chest-Supported Row

The Chest-Supported Row is a compound dumbbells exercise that mainly works your upper back and lats, with help from your rear shoulders and biceps. Focus on three things: row elbows back past ribs; keep chest on the pad; lower until arms are straight.

Upper backLatsRear shouldersBicepsDumbbells

Setup

  1. 1Chest on a 30° bench
  2. 2Dumbbells hanging straight down

Three cues

  1. 1Row elbows back past ribs
  2. 2Keep chest on the pad
  3. 3Lower until arms are straight

Most common mistake

Chest lifts off the pad

Stay supported

In Hindi · हिन्दी में

  1. 1कोहनियाँ पसलियों से पीछे ले जाएँ
  2. 2छाती पैड पर टिकी रहे
  3. 3बाँहें सीधी होने तक उतारें

आम गलती: छाती पैड से उठे तो, टिके रहें

Alternatives to the Chest-Supported Row

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Chest-Supported Row set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.