Video Demo
- Set an adjustable bench to an incline (around 30 to 45 degrees).
- Lie face down on the bench with your chest fully supported. Keep feet should be flat on the floor or secured under a support.
- Grab a dumbbell in each hand with your palms facing towards each other (neutral grip), and let the weights hang straight down below you. Keep your back straight and your core engaged.
- Let your arms hang straight down in front of you, ensuring that your shoulders are not rounded. Your chest should be fully supported by the bench to minimize strain on your lower back.
- With a firm grip on the dumbbells, pull your elbows straight back, bringing the dumbbells towards your ribcage.
- Keep your elbows close to your body and focus on squeezing your shoulder blades together as you row the dumbbells.
- Retract your scapula (shoulder blades) and focus on using your upper back muscles rather than your arms.
- At the top of the movement, the dumbbells should be close to your torso with your elbows pointing behind you (but not past your body).
- Slowly and with control, lower the dumbbells back to the starting position, fully extending your arms and allowing your shoulders to stretch forward slightly.
- Perform the desired number of reps, maintaining good form and controlling the weight throughout.