Incline Bench Two Arm Dumbbell Row 101 Video Tutorial
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Overview
The Incline Bench Two Arm Dumbbell Row is an effective upper back exercise that also engages the biceps, lats, and shoulders. Performed by lying face down on an inclined bench and holding a dumbbell in each hand, the exercise targets the upper back muscles, particularly the rhomboids and traps, while also recruiting the biceps and lats for pulling movements. This variation allows for a greater range of motion compared to a traditional bent-over row, helping to increase the activation of the upper back muscles. It is a great addition to any strength training routine, focusing on improving posture, back strength, and overall upper body development.
How to Perform
Set an adjustable bench to a 45-degree incline and lie face down, ensuring your chest and hips are supported while your feet are flat on the floor for stability.
Hold a dumbbell in each hand with your palms facing down (pronated grip). Your arms should be fully extended below you.
Begin the movement by pulling the dumbbells upward, driving your elbows behind your torso while focusing on squeezing your shoulder blades together. This motion engages your upper back muscles.
Continue pulling the dumbbells toward your body until your elbows reach or slightly pass the midline, ensuring that your upper back is fully contracted.
Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement to avoid any jerking or swinging.
Repeat for the desired number of repetitions, focusing on controlled movements and proper form to maximize activation of the upper back, biceps, lats, and shoulders.
Tips
Experiment with different head positions to determine whether looking forward or tucking the chin works best for you. This will help maintain a neutral neck alignment.
Engage your abdominal muscles slightly to support your spine and prevent excessive arching as you row the dumbbells toward your body.
Avoid relying on momentum to complete the movement. Focus on maintaining control of the dumbbells for the entire range of motion with each repetition.
If you notice your biceps are taking over the movement and your back isn't being sufficiently activated, try using a false grip (thumbs not wrapped around the dumbbell) to shift focus to the upper back muscles.
When pulling the dumbbells toward you, ensure that you don’t overextend your upper spine. A slight extension of the torso is fine, but avoid lifting your upper body off the bench.
Depending on your body type, you may find it more comfortable to bend your knees and rest them on the bottom pad. If you have longer legs, consider extending your legs and placing your feet flat on the floor for better stability.
Maintain proper head alignment by keeping it in a neutral position throughout the movement. Avoid letting your head jut forward as you row the dumbbells.
Focus on moving your shoulder blades along your rib cage, allowing them to retract properly. Do not lock the shoulder blades down; instead, allow them to move naturally with the arm, engaging the back muscles effectively.
How Not to Perform
Avoid Using Momentum
Don’t rely on swinging or jerking your body to lift the dumbbells. This takes the focus off the upper back and wastes energy. Perform each repetition with controlled, deliberate movements to ensure maximum activation of the target muscles.
Don’t Arch Your Back
Avoid excessive arching of your lower back. This can lead to strain and possible injury. Engage your core to maintain a neutral spine throughout the exercise, keeping your back flat and supported by the bench.
Don’t Let Your Elbows Flaring Out
Keep your elbows close to your body during the pulling motion. Allowing your elbows to flare out will reduce the activation of your upper back muscles and place unnecessary stress on your shoulders.
Avoid Overextending Your Thoracic Spine
Do not lift your upper torso off the bench when pulling the dumbbells. While a slight extension of the spine is acceptable, excessive movement of your upper body away from the bench can compromise your form and reduce the focus on the target muscles.
Don’t Use Too Heavy Weights
Avoid using weights that are too heavy, which might cause you to lose control of the movement or compromise your form. Choose a challenging weight that allows you to maintain proper technique and focus on the upper back muscles.
Avoid Moving the Dumbbells Too Quickly
Don’t rush through the reps. Moving the dumbbells too quickly can reduce time under tension and diminish the effectiveness of the exercise. Control the dumbbells throughout both the lifting and lowering phases of the movement.
Don’t Let Your Head Jut Forward
Keep your neck in a neutral position to avoid strain. Don’t allow your head to push forward as you row the dumbbells, as this can lead to discomfort or injury in the neck and spine.
Avoid Locking Your Shoulder Blades
Don’t keep your shoulder blades locked down during the row. Let them move naturally along your rib cage as you pull the dumbbells. Stiffening your shoulder blades can limit the activation of the upper back muscles and reduce the effectiveness of the exercise.
Don’t Let Your Hips or Legs Lift Off the Bench
Avoid using your lower body to assist in the movement. Keep your hips and legs grounded and stable throughout the exercise to ensure the upper body muscles are doing the majority of the work.
Don’t Neglect Proper Breathing
Don’t hold your breath during the exercise. Exhale as you pull the dumbbells up, and inhale as you lower them back down. Proper breathing will help you maintain control and support your core during the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
