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Dumbbell Hammer Grip Incline Bench Two Arm Row

Learn how to properly perform the Dumbbell Hammer Grip Incline Bench Two Arm Row with this complete demonstration video.

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What is the Dumbbell Hammer Grip Incline Bench Two Arm Row?

The dumbbell hammer grip incline bench two arm row is an excellent strength training exercise targeting the back muscles, especially the trapezius and posterior deltoids. This exercise is particularly beneficial for improving posture and strengthening the stabilizing muscles of the spine.

How to properly perform the Dumbbell Hammer Grip Incline Bench Two Arm Row

  1. Set an incline bench to a comfortable angle (around 45 degrees).
  2. Lie face down on the bench with your chest and stomach supported.
  3. Hold a dumbbell in each hand with a neutral hammer grip, palms facing each other.
  4. Allow your arms to hang straight down, perpendicular to the floor.
  5. Keeping your elbows close to your body, row the dumbbells towards your ribcage by squeezing your shoulder blades together.
  6. Pause at the top of the movement, then slowly lower the dumbbells back to the starting position with a controlled motion.
  7. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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