What is the ideal bench angle for this exercise?

An angle of 30 to 45 degrees is generally best. This keeps the tension on the rhomboids and middle trapezius while preventing the upper traps from taking over the movement.

How does this differ from a standard bent-over row?

Because the bench supports your torso, it eliminates the need for lower back stabilization and prevents you from swinging the weights. This makes it an isolation-style movement that targets the upper and middle back more effectively.

Can I use a neutral or overhand grip?

Both are effective, but a neutral grip with palms facing each other is often more comfortable for the shoulders and allows for a slightly deeper contraction of the rhomboids.

Incline Prone Dumbbell Row: Form and Guide

Master the incline prone dumbbell row with our expert guide. Learn the proper technique to target your rhomboids and build a stronger, more stable back.

How to Perform

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

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

Primary movers

Back

Stabilizers

Rhomboids
Rear Deltoids
Trapezius
Biceps

Related Guides

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