Incline Row
Step by step
How to perform
- Lie face down on the bench with your chest and stomach pressed against the incline, your feet flat on the ground, and pick up the dumbbells with your palms facing each other.
- Keep your back straight and your shoulders down, then pull the dumbbells up towards your chest, bending at the elbows and squeezing your shoulder blades together.
- Hold this position for a second, then slowly lower the dumbbells back to the starting position, fully extending your arms.
- Repeat this process for the desired number of reps, ensuring to maintain proper form and control throughout the exercise.
Overview
About this exercise
The Incline Row is a strength-building exercise that primarily targets the muscles in your back, but also works your biceps and shoulders. It's suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can easily be modified to match one's ability. This exercise not only helps to improve your posture and reduce back pain, but also contributes to a better overall body strength and muscle definition, making it a desirable addition to any workout routine.
Coaching cues
Form tips
A common mistake is to pull the weights back too far, overextending the shoulders. This can lead to strain and injury. Aim to pull the weights up to your sides, keeping the elbows close to your body. The weights should not go beyond your torso.
Ensure that your movements are slow and controlled, both when lifting and lowering the weights. Avoid jerking or using momentum to lift the weights, as this can lead to injury and reduces the effectiveness of the exercise.
Keep your core engaged throughout the exercise.
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