Dumbbell Incline Row

Setup

1. 01Set a bench to roughly 30 to 45 degrees.
2. 02Lie prone with the chest on the pad and head above the top edge.
3. 03Hold a dumbbell in each hand with a neutral grip, arms hanging straight down.
4. 04Plant the feet on the floor or the bench supports for stability.

Execution

1. 01Row both dumbbells up toward the hips with the elbows tracking close to the body.
2. 02Squeeze the shoulder blades together at the top.
3. 03Pause briefly, then lower under control to a full stretch.
4. 04Keep the chest pressed into the pad for every rep.

Checkpoints

• -Chest never leaves the bench.
• -Elbows finish above the plane of the torso.
• -Shoulder blades fully protract at the bottom and retract at the top.
• -No jerking the dumbbells off the stretch.

Common mistakes

• -Pushing off the pad with the chest to cheat the row.
• -Flaring the elbows wide and turning it into a rear-delt raise.
• -Half reps that skip the bottom stretch.
• -Shrugging the shoulders toward the ears while rowing.