How to perform Dumbbell Incline Row with proper form
Setup:
- Bench Position: Set an incline bench at a 30 to 45-degree angle.
- Dumbbells: Place a dumbbell on either side of the bench.
Execution:
-
Body Position:
- Lie face down on the bench with your chest against it.
- Keep your feet flat on the floor or on the bench for stability.
- Allow your arms to hang straight down, holding a dumbbell in each hand.
-
Grip: Use a neutral grip (palms facing each other) or an overhand grip (palms facing towards you).
-
Rowing Motion:
- Engage your core and pull your shoulder blades down and back.
- As you exhale, pull the dumbbells towards your torso, keeping your elbows close to your body.
- Aim to bring the dumbbells to the lower rib area or your waist.
-
Controlled Descent:
- Inhale as you lower the dumbbells back to the starting position.
- Maintain control, avoiding letting the weights drop quickly.
Tips:
- Alignment: Keep your head, neck, and spine aligned throughout the movement.
- Tempo: Focus on a steady and controlled tempo, both when pulling and lowering the weights.
- Focus on Back Muscles: Squeeze your shoulder blades together at the top of the movement, emphasizing the engagement of the back muscles.
Common Mistakes:
- Lifting too heavy, leading to poor form and potential injury.
- Allowing the back to arch or the shoulders to rise excessively during the row.
- Using momentum instead of controlled strength to lift the weights.
Exercises
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms