The Incline Prone Dumbbell Row is a rowing exercise performed chest-supported on an incline bench. It primarily targets the upper back, rhomboids, traps, and lats while minimizing momentum.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Effectively strengthens the upper back muscles.
- Improves posture and scapular stability.
- Reduces lower back stress thanks to chest support.
- Promotes better isolation of the back muscles.
- Limits momentum and improves movement control.
- Targets the rhomboids, traps, lats, and rear deltoids.
- Excellent exercise for building a strong and balanced back.
How to perform
- Set an incline bench to approximately 30 to 45 degrees.
- Lie face down with your chest supported on the bench while holding a dumbbell in each hand.
- Let your arms hang straight down with palms facing each other.
- Brace your core and keep your chest in contact with the bench.
- Pull the dumbbells toward your lower ribs while squeezing your shoulder blades together.
- Keep your elbows close to your body throughout the movement.
- Pause briefly at the top to fully contract the back muscles.
- Slowly lower the dumbbells back to the starting position.
FRONT VIEW
BACK VIEW
Traps
Primary
Upper Back
Primary
Posterior Deltoid
Primary