Incline Dumbbell Row

A back-strengthening exercise using dumbbells while leaning against an incline bench with a neutral grip.

Instructions

1. Set an incline bench to approximately 30-45 degrees.
2. Lean your chest against the incline bench for stability.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other), arms fully extended.
4. This is your starting position.
5. Retract your shoulder blades and flex your elbows to row the dumbbells up to your side.
6. Pull the dumbbells until they reach approximately chest height or side of your body.
7. Pause briefly at the top of the movement, squeezing your back muscles.
8. Lower the dumbbells back to the starting position with control.
9. Repeat for the prescribed number of repetitions.

Tips

• Use a neutral grip to reduce shoulder stress and promote back activation.
• Lean into the incline bench for stability throughout the movement.
• Focus on retracting your shoulder blades to maximize back muscle engagement.
• Avoid using momentum; keep the movement controlled and smooth.
• Feel the contraction in your middle back at the top of each repetition.
• Breathe in as you lower and exhale as you pull the dumbbells up.