If you have been struggling to grow your back (or you are just bored of the same old rows), it is time to give chest supported rows a real shot.
Chest supported rows are one of the best back exercises because they let you train hard and heavy while keeping the “cheat” factor low. Heavy loads plus cleaner isolation is a simple recipe for strength and size.
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Even better, there are multiple chest supported row variations you can rotate based on your goal and the equipment you have access to. Below we cover what they are, why they work, what muscles they train, the best variations, and how to program them.
- What chest supported rows are
- Top benefits of chest supported rows
- Muscles worked
- Best chest supported barbell and dumbbell row options
- How to implement chest supported rows into your training
Quick Answer
A chest supported row is any rowing variation where your chest rests on a pad or bench, reducing body swing and lower-back strain so your upper back and lats can do more of the work. Use it when you want strict, repeatable reps that are easy to progress.
Key Takeaways
| Do this | Why it matters |
| Drive your chest into the pad and keep ribs down | Locks your torso in and keeps tension where it belongs (back muscles) |
| Initiate reps by pulling shoulder blades back and down | Better upper-back engagement and cleaner pulling mechanics |
| Choose grip based on goal: wider for upper back, closer for lats | Small grip changes shift the emphasis without changing the exercise |
| Use full range of motion with a controlled eccentric | More hypertrophy stimulus and less “bouncy” momentum |
| Program 1 to 2 chest supported rows per week | Plenty of back volume without beating up your lower back |
What Are Chest Supported Rows?
Chest supported rows are exactly what they sound like: rowing exercises where you rest your chest on a pad, bench, or support surface. You can do them lying face down, leaning into an incline bench, or sitting upright into a machine pad. The defining feature is simple: your torso has support.
Why does that matter? Because most “free” row variations allow at least a little body English. A tiny amount of torso swing can add a surprising amount of force. Chest support removes most of that, so your back has to produce more of the work.
That makes chest supported rows a great choice when you want stricter reps, more repeatable technique, and less lower-back fatigue compared to something like a bent-over row.
Differences In Sitting And Lying Chest Supported Rows
Chest supported rows can be done anywhere on the spectrum from fully lying down to fully upright. The muscles worked are largely similar, but there are a few practical differences.
1) Pressure on the torso: When you are fully face down, your bodyweight and the load can create more pressure on the chest. That can be uncomfortable for some lifters or anyone with breathing issues. Upright chest-supported rows usually feel easier to breathe through.
2) How much “support” you actually get: Lying versions provide near total torso support, which makes cheating extremely difficult. Upright or partial-support versions still reduce sway, but you can lose the benefit if you stop driving into the pad.
3) Equipment access: Lying chest supported rows are easy to do with free weights and a bench setup. Upright chest-supported rows are usually done on a machine or with a cable setup and a firm backrest.
The Main Muscles Chest Supported Rows Work
Chest supported rows train essentially every major muscle in your back, which is why they are a great T-bar row alternative.
You will also get plenty of biceps work since elbow flexion is part of every row. Grip, grip width, and elbow path will shift emphasis across the back.
Research on rowing patterns commonly shows high involvement of the upper and middle back, including the traps, infraspinatus, and rhomboids, with meaningful lat activation as well (study).
Want the cleanest “pairing” for complete back development? Combine a vertical pull (like a pull-up) with a heavy chest supported row and you are covering a lot of ground.
Bonus: How Grip And Width Change The Emphasis
Grip
- Overhand: Often shifts emphasis toward upper back and rear delts because elbows tend to flare slightly.
- Underhand: Typically keeps elbows closer to the torso and can increase lower trap and biceps involvement. Great option if you want a strong arm contribution.
- Neutral: Usually the friendliest on elbows and shoulders. It also makes it easier to keep elbows in a comfortable path.
Grip Width
- Narrow: Tends to drive elbows down and back, often increasing lat and lower trap emphasis while also giving the biceps a longer range.
- Wide: Usually increases upper-back, rhomboid, and rear-delt emphasis by pushing elbows out.
Chest Supported Barbell Row vs Chest Supported Dumbbell Row
Many chest supported row setups let you use either a barbell or dumbbells. Neither is “better” universally. They simply shine in different ways.
Chest Supported Barbell Row
Pros
- Allows very heavy loading
- Fast, easy microloading and progression
- Great for strength-focused sets
Cons
- Setup can be awkward depending on bench height and plate size
- The bar starts at 45 lb, which may be too heavy for some beginners
- Requires more floor space
Chest Supported Dumbbell Row
Pros
- Easier to set up on most benches
- Excellent for hypertrophy and clean reps
- Allows unilateral work and better symmetry control
- Neutral grip options are often more joint-friendly
Cons
- Many lifters move less total load than with a barbell
- Dumbbells can bounce if you drop them carelessly
A simple rule: use chest supported barbell rows when you want to push heavier strength work, and use chest supported dumbbell rows when you want more freedom, unilateral work, and joint-friendly hypertrophy volume.
Related: Barbells vs Dumbbells
The Top 4 Benefits of Training With Chest Supported Rows
Using at least one chest supported row variation is a smart move for most lifters. There is a reason you see them in serious bodybuilding programs and in routines like Chris Bumstead's.
#1 Better Isolation (Less Momentum)
This is the big one. Most rows allow at least some torso swing, and some even encourage it (like Kroc rows). Chest support reduces body movement so the back does more of the work.
#2 Strong Pulling Force Production
Less torso movement does not automatically mean lighter weights. With chest support, you can often push into the pad and create a more stable base, which can help you pull hard and heavy with more consistency.
#3 Great For Lifters With Low Back Issues
Bent-over rows and other unsupported rows place more demand on the torso and can increase lower-back stress. Studies comparing rowing variations have noted differences in trunk demands and compressive forces (study).
Chest supported rows reduce that demand by supporting the torso, which makes them a strong option when your lower back is fatigued, cranky, or recovering.
#4 Easier To Train Hard and Close To Failure
With unsupported rows, form often breaks down when fatigue hits, and other muscles can limit you before your back is truly done. With chest support, it is easier to keep your torso position locked and push sets closer to true failure without your lower back being the limiting factor.
The 6 Best Chest Supported Row Exercises
Below are the best chest supported row setups. Several can be done with dumbbells or a barbell depending on the bench height and your gym setup.
1. Flat Bench Row (Seal Row)
The flat bench row (often called a seal row) is the classic “strength athlete” chest supported row. It typically lets you use the most weight of any chest supported variation while keeping reps strict.
Equipment needed
- Flat bench
- Barbell and plates (or dumbbells)
- Stable elevation for the bench (plates, blocks, or sturdy boxes)
How to do it
Set the bench high enough so your arms can hang freely and the bar can move without hitting the ground. Lie face down with your chest on the bench. Keep your ribs down and glutes lightly squeezed. Pull by driving elbows back and retracting your shoulder blades, then lower under control.
Why it is worth doing
It is a heavy, strict row that hammers the upper back and traps, with strong carryover to overall pulling strength. If you want a “row you can track for months,” this is a great one.
Related: The Complete Seal Row (Flat Bench Row) Guide
2. Helms Row
The Helms row is newer and less common in commercial gyms, which is exactly why it is fun. It is credited to Dr. Eric Helms and is designed to bias the lats more than a typical “elbows-up” row pattern.
Unlike a full chest-on-bench row, your chest is supported by the end of an incline bench, and you are standing. It is partial support, but it still reduces sway and helps you stay strict.
Equipment needed
Adjustable bench and a pair of dumbbells (a barbell can work too, but dumbbells make the movement easier to groove).
How to do it
Set an incline bench so that when you hinge forward into it, your torso is close to parallel with the floor. Let the dumbbells hang. Instead of pulling elbows up and out, think about letting the elbows sweep down and back along your body in a smooth “swoop” pattern. Pause, then lower with control.
Why it is worth doing
It is a unique chest supported row that helps you train the lats with a different elbow path than most rows on this list. Great “second row” option after a heavier upper-back focused movement.
3. Incline Bench Row
Incline bench rows are the close cousin of seal rows. Same concept, different angle. As the bench angle increases, most lifters feel more upper-back and rear-delt involvement. Lower angles tend to feel more mid-back and lat friendly.
Equipment needed
Incline bench (adjustable is ideal) and dumbbells.
How to do it
Set the bench around 30 to 45 degrees. Lie chest down. Retract the shoulder blades, drive the chest into the bench, and row the dumbbells up with control. Avoid shrugging every rep.
Why it is worth doing
It gives you a slightly different stimulus from seal rows, plus dumbbells make it easy to use neutral grip and train both sides evenly.
4. Sitting Chest Supported Cable Row
This is the “infinite variations” option. Using a cable plus a chest support surface lets you change angle and attachment without changing the core benefit of chest support.
- Chest supported face pull
- Single-arm high row
- Double-arm low row
- Underhand close-grip row
Equipment needed
A cable station plus a firm backrest or bench setup you can press your chest into. An incline bench can work well if your gym does not have a dedicated pad.
How to do it
Set the bench or chair a comfortable distance from the cable so you can start with arms extended without the stack slamming. Press your chest into the support, retract your shoulder blades, then row through a full range of motion. Choose attachment and cable height based on the angle you want.
Why it is worth doing
It is hard to beat for variety and joint comfort. You can keep tension constant and chase high-quality reps in almost any angle.
Home option: You can also mimic this setup with resistance bands. Anchor the band, brace your chest against a chair back, and row.
5. Supported T-Bar Row
Supported T-bar rows combine the heavy loading potential of a T-bar row with the strictness of chest support. Most machines also offer multiple grips, so you can bias upper back or lats without changing the station.
Equipment needed
A supported T-bar row machine and plates.
How to do it
Adjust the chest pad so the top is near your upper chest, close to the clavicle. Choose a grip, brace into the pad, retract the shoulder blades, and row smoothly. If the foot platform feels awkward, it is fine to plant your feet on the floor if the machine allows.
Why it is worth doing
It is one of the best options for heavy rows without cooking your lower back. Perfect for strength work, hypertrophy work, or hard “last set” burnouts.
6. Chest Supported Row Machine
A chest supported row machine is the most “locked in” option. Because the track is fixed, it can feel extremely stable and easy to push close to failure with consistent form.
Equipment needed
A chest supported row machine.
How to do it
Adjust the seat so the pad hits mid-chest with the top near the clavicle. Set the chest pad depth so you can start with arms extended while keeping tension on the stack. If your machine has a knee pad, set it so you can drive your knees in for support without feeling cramped.
Why it is worth doing
Excellent for high-rep hypertrophy work and for lifters who want extra stability (rehab, beginners, or anyone who just wants to isolate hard and safely).
How To Use Chest Supported Rows In Your Training
Any of the variations above fit perfectly into a back day or a pull session. The main idea is simple: rotate angles and tools so you hit the back hard without relying on the same exact stimulus every week.
Good starting point: pick one main chest supported row, then optionally add a second row with a different angle or grip.
1) Strength (4-6 reps): Flat Bench Row, Supported T-Bar Row, Helms Row, Incline Bench Row
2) Hypertrophy (8-12 reps): Incline Bench Row, Supported T-Bar Row, Chest Supported Row Machine, Chest Supported Cable Row, Helms Row
3) Burnout (15+ reps): Chest Supported Row Machine, Chest Supported Cable Row
Ideally, you use one primary row pattern each week and rotate it over time. If you want a simple weekly approach, aim for 1 to 2 chest supported row variations per week and build volume progressively.
Make sure at least one of your choices includes unilateral or neutral-grip work (dumbbells or cables are perfect). And if you have not tried the Helms row yet, it is worth adding for its lat-friendly elbow path.
Keep adding reps or load over time and your back will respond.
Be Sure To Add Some Of These Into Your Back Training
Now that you know what chest supported rows do best, there is no reason not to use them. They are strict, progress-friendly, and they let you train your back hard without your lower back constantly tapping out first.
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