Dumbbell Incline Head Supported Row
Description
The dumbbell incline head supported row is performed face down on an incline bench with the forehead and chest supported. The full body support eliminates lower back stress and body english entirely, allowing strict back rowing form. It is one of the strictest possible row variations.
Muscle Group
Equipment Required
Dumbbell Incline Head Supported Row Instructions
- Set an incline bench to about 45 degrees.
- Lie face down on the bench with your chest and forehead supported.
- Hold a dumbbell in each hand with arms hanging down.
- Use a neutral grip with palms facing each other.
- Brace your core.
- Row the dumbbells up by driving your elbows back toward your hips.
- Squeeze your shoulder blades together at the top.
- Lower the dumbbells back down with control to a full stretch.
Dumbbell Incline Head Supported Row Form & Visual
Dumbbell Incline Head Supported Row Benefits
- Ultra-strict rowing form
- Eliminates all body english
- Chest and head support reduces strain
- Builds back size and thickness
- Strong lat and rhomboid engagement
- Useful for hypertrophy training
Dumbbell Incline Head Supported Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius (middle and lower)
- Biceps brachii
- Posterior deltoid
Dumbbell Incline Head Supported Row Variations & Alternatives
- Chest Supported Row
- Seal Row
- Dumbbell One Arm Row
- Bent Over Row
