Incline Dumbbell Row

oec:incline-dumbbell-row

A chest-supported dumbbell row performed prone on an incline bench to isolate the upper back and lats without loading the lower spine.

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Also called: Chest-Supported Dumbbell Row, Incline Bench Dumbbell Row, Prone Incline Dumbbell Row, Dumbbell Incline Row

How to do it

Set an adjustable bench to an incline of roughly 30 to 45 degrees.
Straddle the bench and lie face down with your chest firmly supported against the pad.
Grasp a dumbbell in each hand using a neutral grip, letting your arms hang straight down with your shoulders fully relaxed and protracted.

Initiate the pull by retracting your shoulder blades and driving your elbows up and back toward your hips.
Pull the dumbbells until your upper arms are in line with your torso, pausing briefly at peak contraction.
Lower the dumbbells under control back to the starting position, allowing your shoulder blades to protract at the bottom for a full stretch.

Exhale as you row the weights upward; inhale smoothly as you lower them.

Lifting the chest off the bench to generate momentum.: Keep your sternum pressed firmly into the pad throughout the entire repetition.
Shrugging the shoulders toward the ears during the row.: Depress your shoulders and pull your elbows back toward your pockets instead of straight up.

Select weights you can control without arching your neck or extending your spine excessively off the bench.

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