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
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
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 High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest