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Incline Dumbbell Row

A compound dumbbell exercise that targets the back muscles through a pulling movement while lying on an incline bench, providing support and isolation for the back muscles.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Lie face down on an incline bench with dumbbells in hands. Pull the dumbbells toward your chest by retracting your shoulder blades and bending your elbows, then return to the starting position with control.

Starting Position

Lie face down on an incline bench with chest against the pad, dumbbells in hands, arms extended toward the floor, and feet secured.

Finishing Position

Return to the starting position with arms extended toward the floor, maintaining proper form throughout the movement.

Form Cues

Squeeze shoulder blades, pull elbows back, maintain position, control the movement

Common Mistakes

Using momentum, not retracting shoulder blades, poor positioning, rushing the movement

Progression Tips

Increase weight, try different grips, add tempo changes, or perform with different angles.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or perform assisted version.

Safety Notes

Maintain proper form to avoid back strain. Stop if you experience pain in back, shoulders, or arms. Consult a professional if you have upper body issues.