Strength
Incline Dumbbell Row
A stable, chest-supported variation that isolates the mid-back while minimizing stress on the lumbar spine.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to a 45-degree incline and lie face down with your chest firmly against the pad.
Plant your toes securely on the floor and hold a dumbbell in each hand using a neutral or overhand grip.
Start with your arms fully extended toward the floor and your shoulder blades slightly spread to feel a stretch.
Pull the dumbbells toward your hips by driving your elbows back and up, keeping them close to your torso.
Squeeze your shoulder blades together at the top of the movement and pause for a second.
Lower the weights slowly back to the starting position under full control until your arms are straight.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the chest off the bench to use momentum
- Pulling the weights toward the shoulders instead of the hips
- Flaring the elbows out excessively which shifts focus to the traps
- Allowing the dumbbells to crash together at the top
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.