Lying on an incline bench removes momentum and allows for clean, deliberate rowing. This movement isolates the upper and mid-back while protecting the spine, making it ideal for hypertrophy or rehab-focused programming.
Instructions
- Lie face down on an incline bench holding dumbbells with a pronated grip.
- Let your arms hang straight beneath you.
- Retract your shoulder blades and row the weights up by pulling the elbows wide.
- Pause at the top with your arms forming a T-shape.
- Lower slowly and repeat for reps, keeping the chest on the bench.
Related Muscle Groups
- Middle Back
See exercises for Middle Back · Learn about the Middle Back - Lats (secondary)
See exercises for Lats · Learn about the Lats - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders