Incline Bench Row - Hammer Grip (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Find an incline bench and adjust it to a comfortable angle, typically between 30 to 45 degrees.
   • Sit on the bench with your feet flat on the floor and grab a dumbbell in each hand.
2. Step 2Position Your Body
   • Lean forward slightly, resting your chest against the bench while keeping your back straight.
   • Let your arms hang down towards the floor, holding the dumbbells with a neutral grip (palms facing each other).
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your body during the movement.
   • Ensure your head is in a neutral position, looking slightly ahead rather than down.
4. Step 4Lift the Dumbbells
   • Begin the movement by pulling the dumbbells towards your torso, bending your elbows and keeping them close to your body.
   • Focus on squeezing your shoulder blades together as you lift the weights.
5. Step 5Lower the Dumbbells
   • Slowly lower the dumbbells back to the starting position, fully extending your arms.
   • Maintain control throughout the movement to avoid swinging the weights.
6. Step 6Repeat
   • Continue lifting and lowering the dumbbells for the desired number of repetitions.
   • Ensure that your form remains consistent and controlled with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully place the dumbbells back on the floor or a rack.
   • Sit up straight and take a moment to catch your breath before moving on to your next exercise.