Step by step instructions, muscle activation and variants for the Dumbbell Head Supported Row.
A bilateral dumbbell row performed with your chest resting on an incline bench and your forehead supported, eliminating torso swing and keeping the lats under constant tension. The stable position allows you to focus entirely on driving the elbows back and squeezing the back muscles.
The Dumbbell Head Supported Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
