Dumbbell Incline Row

The Dumbbell Incline Row, also known as the incline dumbbell row, is a great exercise for targeting the upper back, including the lats, rhomboids, and traps. This movement, performed on an inclined bench, helps to isolate the back muscles more effectively and can significantly enhance posture and strength. It’s an excellent addition to any back workout routine for improving muscle mass and strength.

Step-by-Step Instructions:

1. Set Up the Bench: Adjust the bench to a 30-45 degree incline. Lie face down with your chest resting against the pad and your arms hanging toward the floor.
2. Choose the Right Weight: Select dumbbells that challenge your back muscles without compromising form.
3. Grip the Dumbbells: Hold a dumbbell in each hand with a neutral or pronated grip (palms facing each other or facing down).
4. Pull the Dumbbells: Row the dumbbells toward your torso, keeping your elbows close to your body. Focus on squeezing your back muscles at the top.
5. Lower Slowly: Lower the dumbbells slowly and under control to the starting position, fully extending your arms.
6. Complete the Reps: Repeat the movement for your desired number of reps while maintaining proper form throughout the set.

The Dumbbell Incline Row primarily targets the upper back muscles, including the latissimus dorsi (lats), rhomboids, and trapezius (traps). The biceps, rear deltoids, and forearms also play a supporting role in the movement, contributing to the overall pulling motion.