Dumbbell Incline Row

Also called chest supported row, incline dumbbell row and seal row.

Works

Upper back, plus biceps, forearms, lats and shoulders

Equipment

Dumbbells

Level

Beginner

Type

Compound

How to do it

Setup. Using a neutral grip, lean into an incline bench.

1. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
2. Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
3. Pause at the top of the motion, and then return to the starting position.

Cues

• Chest on the incline, arms hang.
• Palms in, pull to the hips.
• Squeeze the shoulder blades 1 second.
• Lower to a full stretch.

Common mistakes

• Chest lifting off the pad.
• Shrugging up.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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