Incline Bench Dumbbell Row

Start

Finish

How to do it

Lie chest-down on a bench set to roughly 30 degrees with the feet braced, let the dumbbells hang straight down, then row them to your ribs and squeeze the shoulder blades together.

Muscles worked

Primary: back · Also works: rear delts, biceps

Equipment

Dumbbells

Common mistakes

• Pressing the chest away from the pad to help the dumbbells up
• Setting the bench so steep that the row turns into a shrug
• Shortening the bottom by never letting the arms fully straighten

Variations

• Incline row with a neutral grip
• Incline row to a one-second hold with the elbows behind the torso

Can't do this one? Swap it for

• Chest-Supported Row
• Seal Row
• Machine Low Row

Related exercises

• Pull-Upback
• Lat Pulldownback
• Barbell Bent-Over Rowback
• Single-Arm Dumbbell Rowback
• Resistance Band Rowback
• Inverted Rowback