The incline bench dumbbell row mainly strengthens your upper back muscles. The equipment that you need to perform this workout is a pair of identical dumbbells and an incline bench. If you are a beginner, avoid lifting too heavy.
How to do the incline bench dumbbell row:
- Start by setting up the bench. Incline it to about 45 degrees. Place the dumbbells on the sides of the bench.
- Lie flat on the incline bench. Ensure your chest and stomach face the inclined pad. Keep your neck neutral. Stretch your feet and firmly plant them on the floor. Use your toes to secure them.
- Using a neutral grip, grasp a dumbbell on each hand. Suspend the dumbbells a few inches from the ground. Maintain a neutral neck. This is your starting position.
- In a slow and controlled motion, pull the dumbbells towards your chest. The maximum height of pulling is when the dumbbells are in line with your nipple area and your elbows bend slightly above your body.
- Pause then slowly lower the dumbbells to your starting position.
- Repeat 15 times for 3 sets.
WHAT MUSCLES DOES THE INCLINE BENCH DUMBBELL ROW WORK?
UPPER BACK MUSCLES
The incline bench dumbbell row engages your upper back muscles such as your trapezius and rhomboids. As you pull the dumbbell towards your chest, you squeeze your shoulder blades together. This has the effect of strengthening your trapezius and rhomboids. As a result, your scapula becomes more stable.
LATISSIMUS DORSI
The exercise tones and grows your lats. This promotes spine stability and enhances your upper body strength. Additionally, your back physique becomes more attractive since it forms a V-shaped pack of toned muscles.
ARM MUSCLES
Throughout the entire workout, you engage your biceps. Your biceps assist in flexing your elbows as you perform the routine. Consequently, your biceps become stronger and more toned. Therefore, you can do other exercise variations that involve lifting weights. Moreover, the routine enhances your grip strength.
SHOULDER MUSCLES
The incline bench dumbbell row stabilizes and strengthens your shoulder muscles. This plays a significant role in minimizing the risk of shoulder pain and injury.
INCLINE BENCH DUMBBELL ROW BENEFITS
IMPROVES YOUR APPEARANCE
The exercise improves your appearance since it targets your back muscles such as your lats. Your back muscles become bigger in size, stronger, and well-sculpted into a V-shape wing. This boosts your confidence and gives you a youthful touch. For ladies, you feel more confident rocking your backless dresses and blouses. Men are not left behind. You will feel more satisfied and confident as you work out shirtless or stroll on the beach.
THE POSITIONING OF THE EXERCISE LIMITS MOMENTUM
The positioning of the exercise makes it easier to work your upper back muscles in isolation. This is because you perform the exercise on an incline bench, which limits the use of momentum. Therefore, you are not able to cheat while performing this routine.
LIMITS BACK INJURY
The incline bench dumbbell row is very friendly to your back. This is because you lie on your stomach and chest, hence you cannot round your back. Consequently, your risk of developing back injury reduces.
PROMOTES A HEALTHY POSTURE
The purpose of the incline bench dumbbell row is to strengthen your upper back muscles. This plays a major role in improving your posture. Therefore, you experience few chances of acquiring back pain. If you spend a large portion of your day sitting down, you should perform this workout. Sitting for long hours can cause muscle weakness and stiffness. On the other hand, the incline bench dumbbell press offsets this by helping you to develop a healthy posture.
ALTERNATIVES TO INCLINE BENCH DUMBBELL ROW
INVERTED ROW
The inverted row is a great exercise to strengthen your lats, back, shoulders, and biceps. For this exercise, you will need a bar under the smith machine, squat rack, or any other equipment. Alternatively, you can use any stable bar in your home and adjust it to a suitable length.
How to do the inverted row:
- Start by setting up the bar on the squat rack to a suitable height. The height should allow you to fully stretch your arms as you suspend your upper body from the floor.
- Get under the bar and grab it with an overhand grip. Your hands should be shoulder-width apart. Ensure that you are facing the ceiling. Suspend your body from the floor by using your heels for support. Ensure that your body is straight from head to toe. This is your starting position.
- Pull your body upwards until your chest almost touches the bar. Do this while keeping your chest out and squeezing your scapula.
- Pause briefly then lower your body to the starting position. Engage your core while doing this.
- Perform 10 repetitions for 3 to 4 sets.
INCLINE BENCH DUMBBELL ROW MISTAKES TO AVOID
LIFTING TOO HEAVY
Using heavy weights that are beyond your endurance level is counterproductive. This is because heavy weights prevent you from squeezing your shoulder blades together. Moreover, you might strain your muscles and cause injuries. To avoid this, use lighter weights. If you have doubts, seek your gym instructor for further guidance.
RAISING YOUR CHEST FROM THE BENCH
Raising your chest from the bench prevents the exercise from fulfilling its purpose, which is to activate your lats. Moreover, you strain your back muscles unnecessarily. Ensure that you secure your chest on the pad at all times. The effectiveness of the workout relies on positioning your body in a strict and proper form.
CONCLUSION
The incline bench dumbbell row is a great exercise to incorporate into your upper body workout schedule. The exercise is important since it grows, strengthens, and tones your back muscles. Additionally, the workout helps you to develop a good posture. While performing the technique, avoid performing too many repetitions. This can cause stress on your muscles, which can prevent them from growing.
There are various variations of the exercise. They include supinated and pronated grip. Therefore, you can select the variation that you are most comfortable with.
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