Dumbbell Hammer Grip Incline Bench Two Arm Row

Category

Back

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Trapezius, Rhomboids, Latissimus Dorsi, Teres Major

Secondary muscles

Posterior Deltoids, Biceps Brachii

How to do it

1. Adjust an incline bench to a 45-degree angle. Lie face down on the bench with your feet firmly on the floor. Hold a dumbbell in each hand using a hammer grip (palms facing each other).
2. Let your arms hang straight down toward the floor, fully extended, with your elbows slightly bent.
3. Pull the dumbbells towards your torso by bending your elbows and squeezing your shoulder blades together.
4. Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Avoid using momentum; perform the movement in a slow and controlled manner.
• Exhale as you pull the dumbbells towards your torso and inhale as you lower them.
• Keep your feet firmly planted on the floor for stability.