Incline Bench Two Arm Dumbbell Row Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Pull
  • Intermediate
  • Biceps, Lats
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Upper Back Exercises Diagram Target Muscle Group

Exercise Instructions

  1. For this exercise you will need an incline bench, or alternatively you can prop up one end of a straight bench. Grab dumbbells and set them at the high end of the bench.
  2. Lay face down on the bench so that your chest is at the end of the bench.
  3. Your feet can either hang off the end of the bench or be placed on the floor on either side of the bench for stability.
  4. Grasp the dumbbells with an overhand grip (palms facing you) and raise the dumbbells off the floor slightly.
  5. Keep your head up and your eyes looking forward, and then slowly raise the dumbbells up as far as possible.
  6. Squeeze your shoulder blades together at the top of the movement, and then lower the dumbbells back to the starting position.
  7. Repeat for desired reps.

Exercise Tips:

  1. Keep your eyes up.
  2. Increase the intensity and effectiveness of the exercise by pausing for a count of 1-2 at the top of the movement.

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3 Comments+ Post Comment

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Posted Sat, 11/16/2013 - 09:50

Correction: in my previous comment, open grip means underhand or reverse grip. The bottom line is you can do all three versions of dumbbell rows (pronated or overhand, neutral, or underhand grips) with body positions in either supported one-arm row, standing bent-over row, or lying face down on the inclined bench as shown in this web site.

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Posted Wed, 11/13/2013 - 08:36

Sure you can do this like 1-arm dumbbell row. Just change two things: 1) Change from neutral grip to pronated grip; 2) When you pull the dumbbell up, the bar should line up with the upper ab/lower chest (the upper arm is about 45 degree angle with the torso). You can call this exercise as wide row, which works the upper back and rear shoulder, while the neutral grip row works the lat. You cannot use a lot of weight on this exercise comparing with the neutral grip one. You can also do this exercise with open grip, which is similar to the neutral grip one.

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Posted Sat, 11/10/2012 - 03:14

Would the one arm dumbell row be a good substitute for this? It's already in my Monday workout, but I'm looking for a substitute for the incline bench two arm dumbbell row for my Friday workout.

Laying on an incline bench for me is absolute torture. I'm missing 2 ribs and the "stumps" left behind are incredibly painful when I lay down on them with any amount of weight, so any good substitute suggestion would be greatly appreciated!

Thanks and great site! Your workout guide for someone with only dumbbells has been very useful!