Dumbbell Reverse Grip Incline Row
- An adjustable bench
1. Setup:
- Adjust the bench to an incline (about 30 to 45 degrees).
- Place the dumbbells on the ground next to the bench.
2. Positioning:
- Kneel on the bench with your stomach against it. Your body should be flat and supported on the bench.
- Position one knee and the same side arm on the bench for support. Your opposite leg should be extended straight back for balance, and your foot should be firmly planted on the ground.
- Reach down and grasp a dumbbell in your opposite hand. Your palm should be facing you (reverse grip).
3. Starting Position:
- Allow the dumbbell to hang straight down from your shoulder, keeping your arm extended but not locked.
- Engage your core to maintain stability and ensure your back is flat.
4. Movement:
- Pull the dumbbell up towards your ribcage, keeping your elbow close to your body.
- Focus on squeezing your shoulder blades together as you lift the weight.
- Pause briefly at the top of the movement.
5. Lowering:
- Slowly lower the dumbbell back to the starting position, fully extending your arm but maintaining control.
- Avoid swinging or using momentum; the movement should be smooth and deliberate.
6. Repetitions:
- Perform 8 to 12 repetitions on one side before switching to the other side.
7. Tips:
- Keep your head neutral, looking slightly forward, not up or down.
- Ensure your movements are controlled to prevent injury.
- Start with lighter weights to master the form before progressing to heavier dumbbells.
