Chest Supported Incline Row (Dumbbell)
Trains the upper back. You need a dumbbell. 3 of our free programs use it, across 7 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Chest Supported Incline Row (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
3of our 50 programs use it
3×8–12the shape they run most (4 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dumbbell + Bench Full Body | Full Body A | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Pull — Back, Biceps & Rear Delts | 4×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout C — Phase 3 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Chest Supported Incline Row (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Chest Supported Incline Row (Dumbbell) trains
Technique
How to do the Chest Supported Incline Row (Dumbbell)
- Set an incline bench to a 45-degree angle and lie chest-first against it, allowing your arms to extend opposite your chest with a dumbbell in each hand, palms facing down.
- Row both dumbbells backward by bending your elbows and pulling them towards your sides.
- Return the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Use a slow and controlled motion to maximize muscle engagement and avoid swinging.
- Ensure your wrists remain straight and aligned with your forearms.
- Select a weight that allows for proper form and control throughout the exercise.
Substitutes
Swap Chest Supported Incline Row (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Chest Supported Incline Row (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.