Dumbbell Hammer Grip Incline Bench Row
A back-focused row performed chest-down on an incline bench with dumbbells and a neutral (hammer) grip.
Secondary muscles
How to do it
- Set an incline bench to 30-45 degrees and lie facedown with dumbbells.
- Hold the dumbbells with palms facing each other (neutral/hammer grip).
- Pull the dumbbells up toward your hips, elbows close to your body.
- Pause and contract your back muscles at the top.
- Lower the weights slowly with control.
Form cues
- Chest on bench
- Elbows tight
- No shrugging
- Full squeeze
Common mistakes
- Letting chest leave bench
- Over-rowing with biceps
- Shrugging shoulders
Breathing
Exhale pulling up, inhale lowering down.
