Chest Supported Dumbbell Row (Lat Focus)
The chest supported dumbbell row (lat focus) is a row done face down on an incline bench, with elbows tucked and a pull toward the hips. It targets the lats, with the upper back and biceps helping. The pad removes momentum and lower back fatigue, so your lats do the pulling.
Muscles worked
The chest supported dumbbell row (lat focus) trains the lats, with back, biceps helping.
Weekly sets for lats
Hard sets per week that Swole.fit plans for lats, counting every exercise that trains it. Start a cycle near the growth line and climb toward the recovery limit before a deload.
How to do the chest supported dumbbell row (lat focus)
- 01Set a bench to about 30 to 45 degrees and lie face down with your chest on the pad and feet on the floor.
- 02Let the dumbbells hang straight down with a neutral grip, shoulders stretched forward.
- 03Pull the dumbbells back toward your hips, keeping your elbows close to your sides.
- 04Squeeze when your elbows pass your torso, then lower slowly to a full stretch with straight arms.
- 05Keep your chest glued to the pad on every rep.
Coaching cues
- Elbows tight to your ribs
- Pull toward your hip pockets
- Chest stays on the pad
Common mistakes
- Flaring the elbows wide moves the work to the upper back, so keep them tucked close to your sides.
- Lifting your chest off the pad to finish reps adds cheat momentum, so lower the load until you can stay down.
- Rowing straight up to the armpits shortens the lat path, so aim the dumbbells back toward your hips.
How Swole.fit programs it
Log it once and the app plans the next session for you.
- Most sets land between 8 and 15 reps, the range the plan steers compound lifts toward for size.
- Week one starts around 2 to 3 reps in reserve. Each week you train a little closer to failure, ending around 0 to 1 in reserve before a deload week.
- Hit the top of the range on every set and the next session adds the smallest real jump in weight, rounded to the plates, dumbbells or stack you actually have.
- Sets for this exercise count toward your weekly volume for every muscle it trains: a full set for the primary muscles, half a set for the helpers.
The full method, with the maths, is in how mesocycles work.
Chest Supported Dumbbell Row (Lat Focus) alternatives
Same muscles, different tool. Swap in one of these when the equipment is taken or your joints want a change.
Log it. Let the app plan the next one.
Track your chest supported dumbbell row (lat focus) free. Swole.fit picks the next weight, counts your weekly sets and tells you when to deload.