This exercise involves lying face down on an incline bench while holding dumbbells and rowing them up towards your chest. It primarily targets the upper back muscles and can also engage the biceps and shoulders.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the back, shoulders, and biceps
- Improves posture and upper body strength
- Can be modified for different fitness levels by adjusting weight and incline angle
- Engages stabilizer muscles in the core and lower body
- Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling
How to perform
- Start by placing a dumbbell on each side of an incline bench.
- Position yourself face down on the bench with your chest and stomach resting against the incline.
- Grab the dumbbells with an overhand grip and let your arms hang straight down towards the floor.
- Engage your back muscles and pull the dumbbells up towards your chest, keeping your elbows close to your body.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Biceps
Primary
Forearms
Primary