How to do it
Press the tops of your feet into the floor to anchor your torso.
- 1
Set the bench to a 30-45 degree incline and lie prone (face down).
- 2
Hold a dumbbell in each hand with palms facing each other.
- 3
Row the dumbbells towards your hips, bending your elbows.
- 4
Squeeze your shoulder blades together at the top of the movement.
- 5
Lower the dumbbells back to the starting position with control.
- 6
Repeat for the desired number of repetitions.
Expert tip
Maintain a neutral spine throughout the exercise and pull the dumbbells towards your hip to fully engage the lats.
Common mistakes
- ✕Flaring the elbows out to 90 degrees
- ✕Dropping the chest into the bench pad
- ✕Curling the wrists during the pull