How to perform Dumbbell Incline Row with proper form

Setup:

1. Bench Position: Set an incline bench at a 30 to 45-degree angle.
2. Dumbbells: Place a dumbbell on either side of the bench.

Execution:

1. 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.

2. Grip: Use a neutral grip (palms facing each other) or an overhand grip (palms facing towards you).

3. 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.

4. 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.