Dumbbell Incline Row

What is Dumbbell Incline Row? The dumbbell incline row is a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius. This exercise helps improve upper body strength and posture by targeting the muscles responsible for scapular retraction.

Tutorial

1. Setup: Adjust an incline bench to a 45-degree angle and place a pair of dumbbells at the base of the bench.
2. Starting Position: Lie face down on the incline bench with your chest supported and feet flat on the floor. Reach down and pick up the dumbbells with an overhand grip. 3. Execution: Pull the dumbbells towards your ribcage, leading with your elbows and squeezing your shoulder blades together at the top of the movement.
3. Lowering Phase: Slowly lower the dumbbells back to the starting position, fully extending your arms without letting your shoulders hunch forward.

Common Mistakes

• Using momentum to lift the weights instead of focusing on controlled movements.

• Allowing the back to arch or shoulders to round forward during the exercise. - Lifting too heavy of a weight, sacrificing form for weight load.

Tips for Better Results

• Focus on keeping your core engaged throughout the movement to maintain stability.

• Squeeze your shoulder blades together at the top of the row to fully engage the back muscles. - Use a controlled tempo, emphasizing the eccentric (lowering) phase of the exercise for muscle growth.

Muscles Worked The dumbbell incline row primarily targets the following muscles:

• Latissimus dorsi - Rhomboids - Trapezius - Rear deltoids - Biceps