Dumbbell Hammer Grip Incline Bench Two Arm Row
Description
The dumbbell hammer grip incline bench two arm row is a chest supported row with a neutral grip. Pressing the chest into the incline bench removes lower back fatigue and isolates the lats and mid back.
Muscle Group
Equipment Required
Dumbbell Hammer Grip Incline Bench Two Arm Row Instructions
- Set an incline bench to about 30 to 45 degrees.
- Grab two dumbbells and lie chest down on the bench.
- Hold the dumbbells with a neutral hammer grip and arms hanging.
- Brace the core and keep the chest pressed into the pad.
- Pull both dumbbells up by driving the elbows back and up.
- Squeeze the shoulder blades together at the top of the row.
- Lower the dumbbells slowly back to a full arm hang.
- Repeat for the desired number of repetitions.
Dumbbell Hammer Grip Incline Bench Two Arm Row Form & Visual
Dumbbell Hammer Grip Incline Bench Two Arm Row Benefits
- Isolates the lats and mid back with chest support.
- Removes lower back load for safer high volume rowing.
- Hammer grip is shoulder and elbow friendly.
- Builds back thickness and pulling strength.
- Trains both sides equally with a barbell free option.
- Excellent assistance for deadlifts and pull ups.
Dumbbell Hammer Grip Incline Bench Two Arm Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius
- Posterior deltoid
- Biceps brachii
Dumbbell Hammer Grip Incline Bench Two Arm Row Variations & Alternatives
- Chest Supported Dumbbell Row
- Incline Bench Row Pronated
- Seated Cable Row
- T Bar Row
