This exercise involves using dumbbells and an incline bench to perform a two-arm row with a reverse grip. It targets the back muscles, particularly the lats and rhomboids.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens upper back muscles
- Improves posture
- Increases grip strength
- Targets biceps and forearms
- Can be done with minimal equipment
How to perform
- Set up an incline bench at a 45-degree angle and place a dumbbell on each side of the bench.
- Stand facing the bench and place your left foot on the bench, keeping your right foot on the ground.
- Lean forward and grab the dumbbells with a reverse grip (palms facing down).
- Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
- Lower the dumbbells back down to the starting position and repeat for the desired number of reps.
- Switch sides and repeat the exercise with your right foot on the bench.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Posterior Deltoid
Primary
Biceps
Primary
Forearms
Primary