Dumbbell Reverse Grip Incline Bench One Arm Row

Description

How to do Dumbbell Reverse Grip Incline Bench One Arm Row

1. 01
   Setup

   Set an adjustable bench to a 30-45 degree incline. Lie chest-down on the bench, letting one arm hang straight down towards the floor.

2. 02
   Setup

   Hold a dumbbell in your hanging hand with an underhand (supinated) grip. Brace your non-working arm on the bench or keep it at your side for stability.

3. 03

   Initiate the pull by retracting your shoulder blade and driving your elbow towards the ceiling. Pull the dumbbell up towards your lower rib cage, keeping your elbow close to your body.

4. 04

   Squeeze your back muscles at the top of the movement, ensuring your elbow travels past your torso and the dumbbell is close to your body.

5. 05

   Slowly lower the dumbbell back to the starting position with control. Fully extend your arm and allow your shoulder blade to protract for a complete stretch.

Tips

• Focus on initiating the pull with your back muscles, specifically squeezing your shoulder blade, rather than just pulling with your biceps.
• Maintain a stable core throughout the movement to prevent unwanted rotation or swaying of your torso on the bench.
• Keep your elbow close to your body during the pull to maximize lat engagement and avoid flaring it out to the side.
• Control the eccentric (lowering) phase of the movement to increase time under tension and promote muscle growth and control.

Common mistakes

• Using too much momentum: Avoid jerking the weight up; instead, use a controlled, deliberate pull to ensure your back muscles are doing the work.
• Flaring the elbow out: Keep your elbow tucked close to your side to better engage the latissimus dorsi and reduce strain on the shoulder joint.
• Not fully extending at the bottom: Ensure a full stretch at the bottom of the movement by allowing your shoulder blade to protract, which maximizes the range of motion for better muscle activation.