Male

Dumbbell Hammer Grip Incline Bench Two Arm Row

Muscles involved

If you want to build back density without frying your lower back, incorporating the Dumbbell Hammer Grip Incline Bench Two Arm Row into your routine is a complete game changer. Resting your chest against the bench strips away momentum, forcing your back to do all the heavy lifting. Using dumbbells with a neutral grip allows a comfortable path for your joints while fixing strength imbalances between your left and right sides. You will notice a massive surge in upper body stability, a deeper muscle pump, and noticeable posture improvements after adding this movement to your regular training program.

How to do it

1. Lie face down on an incline bench set at a 30-45 degree angle, holding a dumbbell in each hand with palms facing each other (hammer grip), arms hanging straight down. 2. Pull both dumbbells upward by driving your elbows back and squeezing your shoulder blades together. 3. Pause at the peak of the movement, holding the contraction in your upper back. 4. Slowly lower the dumbbells back to the starting straight-arm position.

Equipment required

Mancuernas

Muscles worked

Tips

- Squeeze your shoulder blades together as you pull the dumbbells up. - Keep your elbows close to your body to emphasize the lats. - At the top of the movement, pause and feel the contraction in your back. - Control the descent of the dumbbells to maximize the stretch in your lats.