Incline Row (Dumbbell)

A back compound exercise performed on an inclined bench using dumbbells to strengthen the middle back, lats, and improve posture.

Instructions

1. Set an inclined bench to approximately 45 degrees and lie face down with your chest against the backrest and feet flat on the floor for stability.
2. Hold a dumbbell in each hand with a neutral grip (palms facing each other), arms extended downward.
3. Retract your shoulder blades and flex your elbows to row the dumbbells upward toward your ribcage.
4. Pull the dumbbells until they reach your sides, maintaining a vertical forearm position.
5. Squeeze your back muscles hard at the peak position.
6. Lower the dumbbells back down in a controlled manner to full arm extension.
7. Repeat for the target number of repetitions.

Tips

• The inclined position reduces lower back stress while targeting the back muscles effectively.
• Focus on initiating the movement with your back muscles, not your arms.
• Keep your chest against the backrest throughout the movement to maintain proper positioning.
• Control the eccentric phase to maximize muscle tension and growth.
• Breathe in as you lower and exhale as you row the dumbbells upward.