Dumbbell Hammer Grip Incline Bench Two Arm Row

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Lie chest-down on the bench with your feet planted firmly on the floor and your head clear of the top edge.
3. Grasp a dumbbell in each hand using a neutral (hammer) grip with palms facing each other.
4. Let your arms hang straight down, allowing your shoulder blades to protract slightly toward the floor.

How to do it

1. Exhale and pull the dumbbells toward your hips by driving your elbows back and up in a rowing motion.
2. Squeeze your shoulder blades together at the peak of the movement, keeping your chest pressed firmly against the pad.
3. Inhale and slowly lower the dumbbells back to the starting position using a controlled 2-second tempo.
4. Maintain a neutral neck position by looking slightly ahead of the bench throughout the set.

Form checklist

• Keep your chest glued to the bench to prevent using momentum.
• Drive the movement with your elbows rather than pulling with your hands.
• Avoid shrugging your shoulders toward your ears during the pull.
• Ensure a full range of motion by fully extending the arms at the bottom.

Pro tips

• Think about pulling the weights toward your 'back pockets' to better engage the lower lats and minimize bicep dominance.
• Pause for one second at the top of the rep to maximize the mind-muscle connection in the rhomboids and middle trapezius.

Make it harder

• Incorporate a 3-second isometric hold at the top of every repetition.
• Perform the eccentric (lowering) phase over 4 seconds to increase time under tension.

Frequently asked

What muscles does the dumbbell hammer grip incline bench two arm row work?

The dumbbell hammer grip incline bench two arm row primarily targets the lats and rhomboids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell hammer grip incline bench two arm row?

The dumbbell hammer grip incline bench two arm row uses dumbbell.

Is the dumbbell hammer grip incline bench two arm row good for beginners?

The dumbbell hammer grip incline bench two arm row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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