Dumbbell Hammer Grip Incline Bench Two Arm Row

Dumbbell Hammer Grip Incline Bench Two Arm Row Exercise Description

The Dumbbell Hammer Grip Incline Bench Two Arm Row is a chest-supported horizontal pulling exercise using a neutral (thumbs-up) grip. Lying prone on an incline bench minimizes torso movement, helping you focus on controlled scapular retraction and depression followed by smooth elbow flexion. Primary movers include the latissimus dorsi, middle and lower trapezius, and rhomboids, with assistance from the posterior deltoids and the elbow flexors (biceps brachii, brachialis, brachioradialis). The rotator cuff stabilizes the glenohumeral joint throughout the pull. The neutral grip keeps the wrists and forearms aligned and encourages the elbows to track close to the torso. Expect a strong mid‑back emphasis when you initiate each rep by drawing the shoulder blades back and down before bending the elbows. Controlled lowering that allows the shoulder blades to protract around the ribcage restores full range for the next repetition and reinforces balanced scapular mechanics.

Muscle Groups: Back, Lats, Traps
Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Brachialis, Brachioradialis, Deltoid - Posterior
Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
Body Area: Upper Body
Body Parts: Back, Mid Back, Upper Back
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bench, Dumbbell
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
Joint Involvement: Multi-joint
Muscle Location: Lats, Lower Traps, Mid Traps, Upper Back
Movement Direction: Horizontal
Muscle Position: Posterior
Gender: Female

How To Do The Dumbbell Hammer Grip Incline Bench Two Arm Row Exercise

‘- Set an incline bench so your chest can rest on the pad with feet firmly on the floor and arms hanging straight down without the bells touching the ground.
– Hold a dumbbell in each hand with a neutral (hammer) grip; keep wrists straight and forearms aligned.
– Position your sternum and lower ribs gently into the pad; brace lightly and maintain a neutral neck (eyes toward the floor).
– Start with shoulders relaxed forward under control; elbows extended but not locked.
– Initiate the row by pulling the shoulder blades back and slightly down (scapular retraction and depression).
– Drive the elbows toward your hips, keeping them close to your sides; avoid flaring or shrugging.
– Stop when upper arms align with your torso or the elbows pass it slightly without anterior shoulder glide.
– Squeeze the mid-back briefly while keeping the chest in contact with the bench and wrists neutral.
– Lower the dumbbells slowly, allowing controlled scapular protraction at the bottom to reach full length.
– Breathe continuously; avoid holding your breath and avoid lifting your chest off the pad or using momentum.

Dumbbell Hammer Grip Incline Bench Two Arm Row Tips

‘- Set the bench angle so your arms can hang straight down without the dumbbells touching the floor.
– Keep your sternum and lower ribs gently pressed into the pad, maintaining chest contact throughout the set.
– Hold the dumbbells with a neutral (hammer) grip, keeping wrists straight and forearms aligned.
– Maintain a neutral neck by keeping your eyes toward the floor.
– Start with your shoulders relaxed forward under control and elbows extended but not locked.
– Initiate each rep by pulling your shoulder blades back and slightly down before bending your elbows.
– Drive your elbows toward your hips, keeping them close to your sides and avoiding flaring or shrugging.
– Stop the pull when your upper arms align with your torso or your elbows pass it slightly without the shoulders gliding forward.
– Lower the dumbbells slowly, allowing the shoulder blades to protract around the ribcage to reach full length.
– Breathe continuously during the set and avoid lifting your chest off the pad or using momentum.

Dumbbell Hammer Grip Incline Bench Two Arm Row Beginner Introduction

The Dumbbell Hammer Grip Incline Bench Two Arm Row is a chest‑supported row variation that emphasizes strict back work with minimal body swing. Lying face‑down on an angled bench allows the torso to stay steady while both arms pull the weights in a horizontal path. The hands hold the dumbbells with palms facing each other, which places the wrists and forearms in a comfortable line and naturally brings the elbows in close to the sides during each pull.

This rowing style highlights the lats, traps, and upper back muscles, with extra help from the rear shoulders, biceps, and forearms. The shoulder blades glide toward the spine and slightly downward as the elbows travel backward, creating a strong squeeze through the middle of the back. On the way down, the weights return under control while the shoulder blades move forward around the ribcage, preparing the back for the next repetition. Throughout the motion, the rotator cuff works quietly to steady the shoulder joint, promoting smooth, well‑coordinated pulling mechanics.