Prone bench row dumbbells pronated grip

Category

Back

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Latissimus Dorsi, Rhomboids

Secondary muscles

Biceps Brachii, Posterior Deltoids

How to do it

1. Lie chest-first on an incline bench, holding a dumbbell in each hand with a reverse grip (palms facing down), and your arms extended straight down towards the floor.
2. Pull the dumbbells towards your abdomen by bending your elbows, keeping them close to your body.
3. Squeeze your shoulder blades together at the top of the movement, ensuring the dumbbells reach the sides of your torso.
4. Slowly lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

• Focus on pulling with your back muscles rather than your arms.
• Exhale as you pull the dumbbells up and inhale as you lower them.
• Use a weight that allows you to maintain proper form throughout the exercise.