BACK · COMPOUND
Prone Dumbbell Row
A chest-supported dumbbell row performed face down on a bench.
Primary musclesUpper back, Lats
Secondary musclesBiceps, Rear delts
EquipmentDumbbells, Bench
DifficultyBeginner · Horizontal Pull
How to perform
- Lie face down with dumbbells hanging.
- Pull the weights toward the lower ribs.
- Lower slowly without lifting the chest.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the upper back as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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