Form cues
- Lead with the elbows
- Keep chest on the pad
- Squeeze shoulder blades together
- Lower with control
Exercise
Dumbbell Incline Row
Back, dumbbell
A chest-supported dumbbell row on an incline bench that targets the upper back while limiting body momentum.
Target: upper back. Also works: biceps, shoulders.
Steps
- 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.
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.
In the app, search for Dumbbell Incline Row and add it to a workout.