Incline Dumbbell Row
a.k.a. Chest-Supported Dumbbell Row
Differentiation: Mechanics
This variation of a prone row is unique. Here is how: you lie facedown on an incline bench | and pull both dumbbells upwards. The bench has an angle | that helps work and develop your rhomboids | and lats. You also use dumbbells for this exercise. Using dumbbells ensures each lat lifts the same amount of weight. Using equal weight increases the overall symmetry of your lats.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the adjustable bench to a 45-degree angle.
3) Obtain two dumbbells.
4) Lie chest-down on the incline with your head and shoulders extended beyond the top edge of the bench.
5) Straddle the seat with your legs.
6) ...with the balls of your feet on the floor.
7) Allow your arms to hang perpendicular to the floor.
8) Grasp a dumbbell in each hand - with your palms facing your thighs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift the dumbbells upward to your sides - as if you are rowing a boat.
3) At the top of the movement, your upper arms should be level with your back.
4) This is the ending position.
5) Hold this position for a count of two seconds.
6) Inhale as you straighten your arms and lower the dumbbells
7) ...until your arms are straight down.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
The bench should have around a 45-degree angle to properly target the back. A higher elevated bench will lead to more of a shrug like movement.
Keep your forearms perpendicular to the floor.
Be sure to pull with your lats, not your biceps muscles to perform this exercise.
Your elbows should flare outward as you pull.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Belt | $17.61 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.