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 row performed with a neutral (palms‑facing) grip on a 30–45° incline bench. It targets the latissimus dorsi, middle and lower trapezius, rhomboids, and posterior deltoids, with assistance from the biceps brachii, brachialis, and brachioradialis. The bench support limits trunk motion, helping you focus on controlled scapular retraction and depression while keeping a neutral spine. The neutral grip keeps the elbows close to the torso and guides a smooth pull path without excessive shoulder rotation. Emphasis is on initiating the movement from the shoulder blades, then driving the elbows back, and lowering the weights under control through a comfortable range of motion.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Brachioradialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: Infraspinatus, Multifidus, Subscapularis, Teres Minor, Transversus Abdominis
- 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: Male
How To Do The Dumbbell Hammer Grip Incline Bench Two Arm Row Exercise
‘- Set a bench to 30–45°. Lie prone with chest and abdomen supported, feet planted, and forehead near the top pad edge.
– Hold dumbbells below the shoulders with a neutral grip (palms facing). Arms hang straight; wrists neutral.
– Set your body: head in line with spine, ribs stacked, light abdominal brace, glutes relaxed against the pad.
– Start by drawing your shoulder blades back and slightly down (retraction and depression).
– Row by driving elbows toward your hips, staying close to your sides. Keep forearms vertical and wrists straight.
– Pull until upper arms are roughly in line with your torso without shrugging or arching your low back. Briefly pause.
– Lower the dumbbells slowly, allowing the shoulder blades to return forward under control while maintaining torso contact with the pad.
– Keep gaze down, neck neutral; avoid swinging, bouncing off the bench, flaring elbows, or letting shoulders tip forward.
– If the bells touch the bench at the bottom, angle them slightly outward while keeping the palms facing and shoulders set.
Dumbbell Hammer Grip Incline Bench Two Arm Row Tips
‘- Set the bench between 30–45° so your chest and abdomen are fully supported with your forehead near the top edge.
– Let your arms hang straight under your shoulders with a neutral (palms‑facing) grip and wrists neutral.
– Keep your head in line with your spine, gaze down, ribs stacked, and maintain a light abdominal brace.
– Initiate each rep by drawing your shoulder blades back and slightly down before driving the elbows.
– Drive your elbows toward your hips, keeping them close to your sides with forearms vertical and wrists straight.
– Pull only until your upper arms are roughly in line with your torso, avoiding shrugging or low‑back arching.
– Briefly pause at the top of the row before lowering to reinforce control.
– Lower the dumbbells slowly, allowing the shoulder blades to move forward under control while keeping your torso in contact with the pad.
– Avoid swinging, bouncing off the bench, flaring your elbows, or letting your shoulders tip forward during the movement.
– If the dumbbells hit the bench at the bottom, angle them slightly outward while keeping palms facing and shoulders set.
Dumbbell Hammer Grip Incline Bench Two Arm Row Beginner Introduction
The Dumbbell Hammer Grip Incline Bench Two‑Arm Row is a chest‑supported rowing variation that places the torso against an angled bench, often set around a moderate incline. With the body anchored to the pad and the head aligned with the spine, movement centers on the arms and shoulder blades rather than the lower back. A palms‑facing hold on the dumbbells encourages a natural arm path beside the ribs and reduces unnecessary twisting at the shoulders.
This exercise highlights the lats, mid and lower portions of the traps, and the muscles between the shoulder blades, with the rear shoulders, biceps, and forearms also contributing. A well-executed repetition begins with the shoulder blades gliding back and slightly downward, followed by the elbows traveling behind the body until the upper arms reach roughly level with the torso. The weights then return gradually, allowing the shoulder blades to move forward in a controlled way while the chest and abdomen stay in contact with the pad. The result is a smooth, deliberate pull that emphasizes back strength, shoulder stability, and steady technique over momentum.