Chest Supported Dumbbell Row Strength Standards for Men and Women – Fitness Volt (2024)

FAQs

What is a good weight for chest supported Dumbbell Row? ›

The average Chest Supported Dumbbell Row weight for a male lifter is 82 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Chest Supported Dumbbell Row? Male beginners should aim to lift 20 lb (1RM) which is still impressive compared to the general population.

The Chest Supported Row is one of the best exercises for targeting your back, including the lats, rear delts, and biceps.

Set up a bench to 45-degrees, then stand over it and position your chest flat against the bench so that your head is higher than the bench, and the balls of your feet are in contact with the floor. Begin the reps by pulling your elbows back in an arc to row the dumbbells towards your hips.

Refrain from lifting heavy right off the bat: Lifting too heavy right away is dangerous, especially if you are new to this exercise. If you're going to do one-arm dumbbell rows, you can start off with, say, 12 reps of 15 lbs for your first set. For your second set, up the ante and do 10 reps of 20 lbs.

THE DUMBBELL ROW should be a back training staple. Include it in your back and upper body training days for 3 sets of 8 to 12 reps per arm. Once you're more accustomed to the movement, you can pick up heavier weights and cut the reps (think 6 to 8 reps) to really build muscle and strength.

Plant your feet firmly on the floor, and let your arms hang straight down, palms facing each other. This is the starting position. Squeeze your shoulder blades together and drive your elbows toward the ceiling, bringing the dumbbells to your ribcage. Slowly reverse the move, and repeat for reps.

“If you're doing bodybuilding and hypertrophy work, there's a good reason that you would probably want to do a regular free-standing bent-over row too,” Andy says, “But if you're just like, 'I'm smashing my back today,' the chest-supported row is a move that allows you to safely bring your muscles to failure or to ...

Both exercises are great for building back strength and size, but they target the back muscles slightly differently. The barbell row is better for hitting the lats and upper back, while the dumbbell row allows for a greater stretch and contraction in the lats.

The underhand grip will typically target more of the middle and lower Trapezius muscles as it forces the elbows closer to the body, whereas the neutral grip takes the stress away from the elbows which is great if you have an elbow pain.

Stand with feet shoulder width apart. Place your left hand at the top of the adjustable weight bench and your left knee toward the bottom of the bench. Make sure you have a lengthened stance, and your right foot isn't getting in the way of the path of the dumbbell as you lift it.

What degree should I be for dumbbell rows? ›

Use your back and arms to pull the dumbbells toward your hips, keeping your elbows 45 degrees away from your body.

The average Dumbbell Row weight for a male lifter is 94 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Dumbbell Row? Male beginners should aim to lift 35 lb (1RM) which is still impressive compared to the general population.

If you're not doing dumbbell rows with the heaviest weight in the gym, you're missing out on everything this exercise has to offer. Failure to row with the heaviest possible weight both impedes your back development and limits how much you can bench.

As a beginner should start with 18-27 lbs PER Dumbell or a SET of 36-54 lbs, an intermediate would be 27-36 lbs PER dumbell or a SET of 54-72 lbs, and finally and advanced would use 36-45 lbs PER dumbell or a SET of 72-90 lbs.

Building muscle mass will require the use of heavier weights and lower reps. 5kg dumbbells or 10kg dumbbells are good for beginners, while intermediate to advanced users will aim for around 15kg dumbbells and above. Around the 4-6 rep range is a good benchmark.

If you're not doing dumbbell rows with the heaviest weight in the gym, you're missing out on everything this exercise has to offer. Failure to row with the heaviest possible weight both impedes your back development and limits how much you can bench.