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Incline Dumbbell Row

Incline Dumbbell Row

This exercise develops back muscles, lats and rhomboids mainly. It improves posture.


Grasp the dumbbells in your hands.

Lie on your abdomen on an incline bench (set at an angle of 30-40-degrees).

Your arms are completely straight, your back muscles are relaxed.


As you exhale, lift the dumbbells up as much as possible, keeping the elbows close to your body.

Try to bring your shoulder blades together first. This allows you to work out the muscles responsible for correct posture.

Pause for 1-2 seconds at the top.

As you inhale, return to the starting position.

Typical mistakes and tips

The higher the bench angle is, the more you work out the upper part of your trapezius muscles.

The lower the bench angle is, the more you work out the large round muscles, the rhomboids, the middle and lower part of the trapezius muscles.

Select the bench with short back support to avoid pressing your forehead against the bench or turning your neck to the side.

Exercise type: weight
Muscle groups: back, arms, shoulders