incline bench rows
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Core, Back & Biceps: Incline Bench Rows

Athletes in Motion
Athletes in Motion
September 27, 2017
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[video width="640" height="360" mp4=""][/video]You’re most likely familiar with rows, and you most likely use a barbell for the exercise. Did you know you can use a different variation that keeps your body in great positioning and stops you from rounding your back? It’s as simple as using an inline bench and dumbbells the next time you’re in the gym to get in sets of incline bench rows. Incline bench dumbbell rows target two very important and predominant muscles in your back, your traps and your lats. They also target: deep posterior spinal muscles, deep anterior spinal muscles, rear deltoids (which most people fail to target and develop, biceps and forearms.Why is all of this important? Your back muscles are part of your core, which supports your entire body. A strong core is important for all lifting, for daily life activities, and to have a well-balanced and strong physique. Your back contains layers upon layers of muscles. The deep, internal layers work to control your mid-section and your back. The middle layers control your respiratory muscles and ensure optimal functioning. The outermost layers of muscle, or the superficial layer that everyone sees, controls movement and functioning of your upper extremities.

That’s why it’s important to work all the layers of muscle in your back, and that’s why you should use dumbbell incline rows. They get ‘em all!

How To Do Incline Bench Rows:

  1. Set an incline bench to a 45 degree angle. Lie prone on the bench using your toes to support your body. Your body will be parallel on the bench.
  2. Take a dumbbell in each hand using a neutral grip. Begin with your arms hanging straight down.
  3. In a slow and controlled manner, retract your shoulder blades and flex your elbows to row the dumbbells to your side using power that you generate through your back. Make sure your elbows are leading the movement, but keep them close to your body.
  4. Pull the weight all the way up and squeeze your shoulder blades together. If you can’t squeeze them, drop your weight down.
  5. Begin the controlled return to starting position.
  6. At the bottom of the movement get a full extension through your arms, but stop just before full extension. You will still have a slight bend in the elbow. Don’t lose tension before beginning the next repetition.

Trainer Tips:

This version of rows may be one of the best due to the fact that you can’t round your back. However, make sure that your chest stays planted to the pad of the bench. Pretend you are pushing your chest through the pad.

Sample Exercise Plan:

  • Wide grip pull-ups 1 set to failure
  • Incline bench rows 3 sets of 10-12
  • Lat pull downs wide grip 1 set of 12, 1 set of 10, 1 set of 8
  • Close grip chin-ups 1 set to failure
  • Seated cable rows 3 sets of 10-12
  • Lat pull downs close grip 1 set of 12, 1 set of 10, 1 set of 8
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