How to do it
- Lie face down on the incline bench with the chest on the top of the pad.
- Let the dumbbells hang straight down, palms facing each other.
- Pull the elbows back past the ribs, squeezing the shoulder blades together.
- Lower until the arms are straight and the shoulders stretch forward.
Common mistakes
- Lifting the chest off the pad to cheat the weight up.
- Shrugging the shoulders up to the ears.
- Short reps without a stretch.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Heavier dumbbells or a 2-second squeeze at the top.
Easier: Lighter dumbbells; the bench already removes the lower-back demand.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- A good pick when the lower back is tired or sore.
Swaps
Full gym: Barbell row, T-bar row, Seated cable row, Inverted row, Band row
Dumbbells and a bench: Inverted row, Band row