Dumbbell Incline Head Supported Row
Target your upper back, lats, traps, and rhomboids with the Dumbbell Incline Head Supported Row. Build a strong, defined back safely and effectively.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Incline Head Supported Row
Description
A strength exercise that targets the upper back muscles, with emphasis on the lats, traps, and rhomboids.
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How to do Dumbbell Incline Head Supported Row
- 01Setup
Set an adjustable incline bench to a 30-45 degree angle and lie prone with your chest and stomach pressed against the bench, allowing your head to rest comfortably.
- 02Setup
Hold a dumbbell in each hand with a neutral grip (palms facing each other), letting them hang straight down towards the floor. Ensure your arms are fully extended without shrugging your shoulders.
- 03
Initiate the pull by retracting your shoulder blades, then drive your elbows up towards the ceiling, pulling the dumbbells towards your lower rib cage. Exhale as you pull.
- 04
Squeeze your upper back muscles at the top of the movement, ensuring your elbows are slightly higher than your torso and not flared out too wide.
- 05
Slowly and with control, lower the dumbbells back to the starting position, allowing your shoulder blades to protract slightly at the bottom. Inhale as you lower.
Tips
- Focus on squeezing your shoulder blades together at the top of the movement as if trying to hold a pencil between them for maximal muscle activation.
- Control the eccentric (lowering) phase of the movement, resisting the weight for a 2-3 second count to maximize muscle engagement and promote hypertrophy.
- Keep your elbows relatively close to your body and drive them towards your hips rather than flaring them out wide, which targets the lats more effectively.
- Maintain a stable core throughout the exercise to prevent any rocking or momentum, ensuring your back muscles perform the work efficiently.
Common mistakes
- Using momentum to lift the weights rather than muscle control reduces the effectiveness; instead, use a controlled, deliberate pull and lower.
- Rounding the upper back or shrugging the shoulders excessively during the pull shifts tension away from the target muscles; keep your chest pressed firmly against the bench and initiate the pull with your shoulder blades.
- Flaring elbows out too wide can put unnecessary stress on the shoulder joint and reduce lat engagement; keep your elbows tucked closer to your body and drive them straight back.
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Is Dumbbell Incline Head Supported Row good for beginners?
Dumbbell Incline Head Supported Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Incline Head Supported Row?
You need Dumbbell to perform Dumbbell Incline Head Supported Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Incline Head Supported Row?
Focus on squeezing your shoulder blades together at the top of the movement as if trying to hold a pencil between them for maximal muscle activation. Control the eccentric (lowering) phase of the movement, resisting the weight for a 2-3 second count to maximize muscle engagement and promote hypertrophy. Keep your elbows relatively close to your body and drive them towards your hips rather than flaring them out wide, which targets the lats more effectively. Maintain a stable core throughout the exercise to prevent any rocking or momentum, ensuring your back muscles perform the work efficiently.
What are common mistakes when doing Dumbbell Incline Head Supported Row?
Using momentum to lift the weights rather than muscle control reduces the effectiveness; instead, use a controlled, deliberate pull and lower. Rounding the upper back or shrugging the shoulders excessively during the pull shifts tension away from the target muscles; keep your chest pressed firmly against the bench and initiate the pull with your shoulder blades. Flaring elbows out too wide can put unnecessary stress on the shoulder joint and reduce lat engagement; keep your elbows tucked closer to your body and drive them straight back.
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Free · iPhone only · Available on the App Store