Incline Bench Row - Reverse 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 ground and grab a dumbbell in each hand.
2. Step 2Position Your Body
   • Lie face down on the incline bench, ensuring your chest is supported and your arms are hanging straight down.
   • Keep your head in a neutral position and engage your core to stabilize your body.
3. Step 3Grip the Dumbbells
   • Using a reverse grip (palms facing you), hold the dumbbells with your arms fully extended.
   • Ensure your grip is firm but not overly tight to avoid unnecessary tension in your forearms.
4. Step 4Initiate the Row
   • Pull the dumbbells towards your torso by bending your elbows and squeezing your shoulder blades together.
   • Keep your elbows close to your body as you lift the weights.
5. Step 5Hold the Position
   • At the top of the movement, pause for a moment to maximize muscle engagement.
   • Focus on contracting your back muscles during this hold.
6. Step 6Lower the Dumbbells
   • Slowly lower the dumbbells back to the starting position with your arms fully extended.
   • Maintain control throughout the movement to avoid swinging the weights.
7. Step 7Repeat
   • Repeat the row for the desired number of repetitions, ensuring to maintain proper form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully place the dumbbells down on the floor or a designated area.
   • Sit up from the bench and take a moment to stretch your back and shoulders.