How to do it
Keep your wrists straight in line with your forearms for the entire set.
- 1
Lie face down on an incline bench, holding dumbbells with a neutral grip.
- 2
Let the dumbbells hang directly below your shoulders.
- 3
Pull the dumbbells towards your hips, keeping your elbows close to your body.
- 4
Squeeze your shoulder blades together at the top of the movement.
- 5
Lower the dumbbells back to the starting position with control.
Expert tip
Maintain a neutral spine and avoid jerking the weights; use a controlled tempo to maximize muscle engagement.
Common mistakes
- ✕Flaring the elbows outward during the pull
- ✕Pulling dumbbells up toward the shoulders
- ✕Lifting the torso off the bench pad