Back
Incline Prone Dumbbell Row
A precise back movement that eliminates momentum to prioritize the rhomboids and mid-back through a full range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to a 30-degree incline and lie face down with your chest supported by the pad.
Plant your toes firmly on the floor and allow your arms to hang straight down toward the ground while holding a dumbbell in each hand.
Retract your shoulder blades slightly and pull the dumbbells toward your hips by driving your elbows back and up.
Squeeze your shoulder blades together at the top of the movement for one second while maintaining chest contact with the bench.
Lower the weights slowly and under control until your arms are fully extended and you feel a stretch in your mid-back.
Maintain a neutral neck position throughout the set by looking at the floor several inches in front of the bench.
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 rather than tucking them slightly
- Shortening the range of motion by not fully extending the arms at the bottom
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.