Dumbbell Incline Row
A chest-supported dumbbell row on an incline bench that targets the upper back while limiting body momentum.
Secondary muscles
How to do it
- Set an incline bench to a moderate angle and lie face down with your chest supported and feet planted on the floor.
- Hold a dumbbell in each hand with your arms hanging straight down and palms facing each other.
- Brace your midline and pull your shoulders down and back.
- Row the dumbbells up toward your lower ribs by bending your elbows and driving them back.
- Squeeze your upper back at the top without lifting your chest off the bench.
- Lower the dumbbells under control until your arms are fully extended again.
Form cues
- Lead with the elbows
- Keep chest on the pad
- Squeeze shoulder blades together
- Lower with control
Common mistakes
- Shrugging the shoulders up toward the ears
- Yanking the dumbbells with body momentum
- Flaring the elbows straight out to the sides
- Lifting the chest off the bench at the top
Breathing
Inhale as you lower the dumbbells, and exhale as you row them up toward your ribs.
