Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Biceps, Lats, Shoulders
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Reverse Grip Incline Bench Two-Arm Dumbbell Row Instructions

For this exercise, you will need an incline bench. Alternatively, you can prop up one end of a straight bench.

  1. Grab a pair of 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 away from 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 as far as possible.
  6. Squeeze your shoulder blades together at the top of the movement, and then lower the dumbbells back to the start position.
  7. Repeat for desired reps.

Reverse Grip Incline Bench Two-Arm Dumbbell Row Tips

  • Keep your elbows tucked in at your sides throughout the movement.
  • Keep your head up with your eyes looking forward.
  • Control the weight - do not swing it up or let it fall quickly.
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