Bench Supported Dumbbell Row
Compound exercise · horizontal pull
How to do it
- Support one hand and one knee on the bench and keep your spine neutral.
- Pull the dumbbell toward your hip with your free arm.
- Lower it slowly again until the arm is long.
Muscles involved
- upperBack
- 100
- lats
- 50
- biceps
- 30
- trapezius
- 30
- hamstrings
- 10
- obliques
- 10
- abdominals
- 10
- shoulders
- 10
- chest
- 5
- glutes
- 5
- serratus
- 5
- forearms
- 5
At a glance
- Type
- Compound exercise
- Movement pattern
- horizontal pull
- Equipment
- dumbbells, flat bench
- Alternatives
- chair, loaded bag
- Variations
- left arm, right arm, both arms
Follow along in the app
This exercise is in both apps. Pick whichever suits you.
Trainer
Guided strength training with a 3D coach, set by set.
Treeceps
The same exercise, inside your virtual fitness world.