Dumbbell Prone Incline Flexion Row
Dumbbell Prone Incline Flexion Row Exercise Description
The Dumbbell Prone Incline Flexion Row is a chest‑supported horizontal pull performed face‑down on an incline bench to emphasize clean scapular mechanics and mid‑back strength. Supporting the torso on the bench minimizes momentum and helps maintain a neutral spine, letting you focus on scapular retraction and depression throughout the pull. Primary drivers include the latissimus dorsi, rhomboids, and middle/lower trapezius, with assistance from the posterior deltoids and elbow flexors (biceps brachii and brachialis). Keeping the elbows in the scapular plane (angled roughly 30–45° from the torso) biases the mid‑back and discourages shoulder shrugging. Use a smooth, controlled motion and a consistent path toward the lower ribs to keep tension on the target musculature.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Deltoid - Posterior
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: 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 Prone Incline Flexion Row Exercise
‘- Set an adjustable bench to roughly 30–45° incline. Lie prone with chest and abdomen supported, feet planted, and head in a neutral position (chin slightly tucked).
– Hold dumbbells with a neutral or pronated grip, arms hanging straight below the shoulders. Brace lightly through the trunk.
– Initiate by drawing the shoulder blades back and slightly down (scapular retraction and depression) before bending the elbows.
– Row the dumbbells toward the lower ribs, keeping elbows about 30–45° from the torso and wrists neutral.
– Stop when elbows pass the torso without letting the shoulders roll forward. Briefly hold the top while keeping the neck long.
– Lower the weights under control until the arms are fully extended, maintaining packed shoulders and a neutral spine.
– Avoid shrugging, flaring elbows to 90°, arching the lower back, twisting, or bouncing off the bench.
– Keep the movement smooth and within a comfortable, pain‑free range of motion.
Dumbbell Prone Incline Flexion Row Tips
‘- Set the bench to about a 30–45° incline so your chest and abdomen are fully supported.
– Lie face‑down with feet planted and chin slightly tucked to keep your head in a neutral position.
– Let your arms hang straight below your shoulders, holding the dumbbells with a neutral or pronated grip.
– Lightly brace through the trunk before you start pulling to stabilize your torso on the bench.
– Initiate each rep by drawing the shoulder blades back and slightly down before you bend the elbows.
– Row the dumbbells toward your lower ribs in a smooth, controlled path to keep tension on the mid‑back.
– Keep your elbows about 30–45° from your torso with neutral wrists to stay in the scapular plane and discourage shrugging.
– Stop the pull once your elbows pass your torso, without letting the shoulders roll forward, and briefly hold while keeping the neck long.
– Lower the weights under control until your arms are fully extended, maintaining packed shoulders and a neutral spine.
– Avoid shrugging, flaring the elbows to 90°, arching the lower back, twisting, or bouncing off the bench, and keep the motion within a comfortable, pain‑free range of motion.
Dumbbell Prone Incline Flexion Row Beginner Introduction
The Dumbbell Prone Incline Flexion Row is a chest-supported rowing exercise performed lying face-down on a slanted bench. With the torso resting on the pad, body swing is greatly reduced, helping the spine stay in a natural position while the shoulder blades glide back and slightly downward. This creates a strong emphasis on the mid-back region, engaging the lats, upper back, traps, rear shoulders, and arms throughout the pull.
Because the arms hang straight beneath the shoulders and travel up toward the lower ribs, tension stays centered on the muscles between the shoulder blades rather than the upper neck. The elbows move at a moderate angle from the sides of the body, which highlights mid-back strength and smooth shoulder-blade motion. The movement is typically performed in a slow, deliberate manner, with a consistent path up and down and a brief squeeze near the top. Overall, this variation offers a controlled way to train horizontal pulling strength with attention to shoulder positioning and back alignment.