How to do it
Keep your sternum pressed against the bench pad for the entire set.
- 1
Set an incline bench to a 45-degree angle and lie chest-down with a dumbbell in each hand, palms facing forward.
- 2
Row the dumbbells towards your waist, keeping your elbows close to your body.
- 3
Squeeze your shoulder blades together at the top of the movement.
- 4
Slowly lower the dumbbells back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Maintain a neutral spine and avoid rounding your back to prevent injury and ensure proper muscle activation.
Common mistakes
- ✕Flaring the elbows away from the torso
- ✕Using momentum to jerk the dumbbells up
- ✕Stopping the pull short of full retraction