Chest-Supported Row
Chest stays on pad, squeeze shoulder blades.
How to do it →Chest-Supported Row vs One-Arm Dumbbell Row
Both train your upper back. Here's how they differ, and when to pick each one.
One-Arm Dumbbell Row
Pull elbow to hip, pause, no torso twist.
How to do it →Side by side
| Chest-Supported Row | One-Arm Dumbbell Row | |
|---|---|---|
| Kit | Machine | Dumbbell |
| Main muscles | Upper Back, Rhomboids | Lats, Upper Back |
| Also works | Lats, Rear Delts, Biceps | Rhomboids, Biceps, Rear Delts, Forearms |
| Bench needed | No | Yes |
| One side at a time | No | Yes |
| Works at home | Gym only | Gym only |
| Starting load | Around 20 kg | Around 12 kg |
How each one feels
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.
One-Arm Dumbbell Row
- Pull your elbow back towards your hip.
- Pause briefly at the top.
- Lower until your arm's fully straight.
- Do all your reps on one arm, then the same on the other — that's one set. Then rest.
Watch out for: Twisting your torso to lift it.
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.
One-Arm Dumbbell Row: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + One side at a time helps even out imbalances.
- + Also works your rhomboids and biceps.
- − Takes twice as long because you do each side.
- − Needs a bench.
- − Around 30 kg, grip and lower back start limiting before the lats.
Which should you pick?
- Pick Chest-Supported Row if you're new to lifting or want to push hard safely without a spotter.
- Pick One-Arm Dumbbell Row if one side feels weaker than the other.
- Chest-Supported Row is a machine, so it's easy to learn and safe to push hard.
- Chest-Supported Row is the natural next step once One-Arm Dumbbell Row gets awkward to load (around 30 kg, grip and lower back start limiting before the lats).
- One-Arm Dumbbell Row trains one side at a time, which helps even out imbalances.
- 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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