How is this different from a standing row?

The bench support eliminates the ability to use your legs or lower back to swing the weight, forcing the target muscles to do all the work.

What is the best grip for targeting the arms?

A supinated or palms-up grip places the greatest emphasis on the biceps, while a neutral grip shifts more load to the brachialis and forearms.

Yes, because your torso is supported by the bench, there is significantly less shear force on the lumbar spine compared to a bent-over row.

Arms

A controlled vertical pull that isolates the biceps and upper back while removing momentum from the movement.

Follow the sequence — setup is half the lift.

Set an adjustable bench to a 45-degree incline and place a pair of dumbbells at the head of the bench.

Lie face down on the bench with your chest supported by the pad and your feet firmly planted on the floor for stability.

Reach down to grasp the dumbbells with a neutral or supinated grip, allowing your arms to hang straight toward the floor.

Retract your shoulder blades slightly and pull the weights toward your hips by flexing your elbows.

Squeeze your biceps and back muscles at the top of the movement while keeping your chest pinned to the pad.

Lower the dumbbells slowly under control until your arms are fully extended to complete the rep.

Fix these first — they cost reps, kilos, and joints.

The primary movers do the work; the stabilizers keep the path honest.

BicepsPrimary

BrachialisSupport

Rear DeltoidsSupport

RhomboidsSupport

TrapeziusSupport