Dumbbell Incline Row

Dumbbell Incline Row Instructions

• Set an incline bench to about 30-40 degrees.
• Lay with your stomach and chin pressing against the bench. Situate your legs on each side with your feet secure to the floor.
• Hand placement will dictate your back stimulus.
• Neutral grip= more lats 
• Pronated grip= mid-back
• Pick up the dumbbells up. Let your arms hang fully extended in front of you. You do want a slight bend in your elbow.
• Pronated Grip
• Activate your scapulas to raise the DB's up slowly towards your chest.
• Imagine you are pinching a quarter between your shoulder blades.
• Do not actively pull with your arms, they remain passive.
• At the top, you should feel like a scarecrow.
• Neutral Grip
• Use your lats and mid-back to pull the DB up & around your body.
• Don't let your upper traps shrug.
• Your arms are a lever tor the DB's, they remain passive in the exercise.
• The DB's should be slightly above your hips at the top,.
• Feel like you are pulling the DB's around your body  
• Pause briefly at the top, then, lower the weights in a controlled manner.

*Tips*

• You can use Dumbbells or Kettlebells to complete the movement.
• If going heavier in weight, the size of the implement being used will have an effect on what grip you employ.
• Your torso remains tight and in the same position from start to finish. Don't pull your torso up/back or overextend/arch your back to move the weight.