Chest-Supported Row primarily works the mid-back, lats, and rear delts. It is categorized as a pull movement and uses Dumbbell, Bench, box, or chair, and Machine.
- Primary muscles
- mid-back and lats
- Equipment
- Dumbbell, Bench, box, or chair, and Machine
- Movement pattern
- pull
- Catalog difficulty
- 2 of 5
How to do Chest-Supported Row
- Chest on the bench so you can't cheat with the body
- Pull the elbows back, squeeze the shoulder blades
Common mistakes
- Yanking with the arms — lead with the back
- Shrugging instead of rowing
Muscles worked
The primary catalog target is mid-back, with lats and rear delts also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Band Row
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Band Row · One-Arm Row · Machine Row · Seated Cable Row · Lat Pulldown · Chest-Supported T-Bar Row
Put Chest-Supported Row into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.