Bent-Over Dumbbell Row
Hinge forward, flat back, pull both dumbbells to your hips.
How to do it →Bent-Over Dumbbell Row vs Chest-Supported Row
Both train your upper back. Here's how they differ, and when to pick each one.
Chest-Supported Row
Chest stays on pad, squeeze shoulder blades.
How to do it →Side by side
| Bent-Over Dumbbell Row | Chest-Supported Row | |
|---|---|---|
| Kit | Dumbbell | Machine |
| Main muscles | Upper Back, Lats | Upper Back, Rhomboids |
| Also works | Rhomboids, Biceps, Rear Delts, Lower Back | Lats, Rear Delts, Biceps |
| Bench needed | No | No |
| One side at a time | Yes | No |
| Works at home | Gym only | Gym only |
| Starting load | Around 8 kg per hand | Around 20 kg |
How each one feels
Bent-Over Dumbbell Row
- Pull both dumbbells up towards your hips.
- Squeeze your shoulder blades together.
- Lower slowly to a full stretch.
Watch out for: Rounding your back.
Chest-Supported Row
- Squeeze your shoulder blades together as you pull.
- Pause, then let the weight back slowly.
Watch out for: Lifting your chest off the pad.
Bent-Over Dumbbell Row: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + Also works your rhomboids and biceps.
- − Can be awkward if your lower back needs looking after, or during pregnancy.
Chest-Supported Row: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Also works your lats and rear delts.
- − Needs a gym, and the station might be taken at busy times.
Which should you pick?
- Pick Bent-Over Dumbbell Row if you've got the kit and want a move that's simple to load up week after week.
- Pick Chest-Supported Row if you're new to lifting or want to push hard safely without a spotter.
- Chest-Supported Row is a machine, so it's easy to learn and safe to push hard.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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