Back · Dumbbell
Dumbbell Head Supported Row
How to do the dumbbell head supported row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set an incline bench and rest your forehead against the top edge to brace your torso, holding a dumbbell in each hand hanging below your shoulders. Row the dumbbells toward your lower ribs by driving your elbows back and squeezing your shoulder blades together, then lower under control.
- 1Mid-back and lats working as you drive your elbows back
- 2A strong squeeze of the shoulder blades at the top
- 3Smooth, controlled lowering through the full range
Common mistakes
- Avoid lifting your head off the pad or rocking your torso
- Do not shrug your shoulders or crank your neck
- Avoid letting the dumbbells drop fast at the bottom
Muscles worked
The dumbbell head supported row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the dumbbell head supported row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.