Description of Incline Bench Two Arm Dumbbell Row
An alternative to the bent over dumbbell row the incline bench two arm dumbbell row tones and develops the back muscles.
As seen in the incline bench two arm dumbbell row you can relieve some of the strain on your lower back and reduce the amount of stability needed to complete the exercise by supporting your chest on an incline bench. This makes it easier for you to isolate the back which is the target muscle group.
Guidelines for an Incline Bench Two Arm Dumbbell Row
Lying prone place an adjustable incline bench at a 45 degree angle.
With a pronated (thumbs facing) grip on a dumbbell start each rep by pulling your elbows behind your body and retracting your shoulder blades.
When the elbows are at or slightly past the midline pull the dumbbells toward your body. Then carefully and slowly drop the dumbbells back to the beginning position.
Continue till the desired number of times.
Tips for an Incline Bench Two Arm Dumbbell Row
Try shifting your head posture and check if packing your neck or gazing forward is more comfortable for you.
To prevent your spine from arching too far maintain some tone in your abdominals while you pull the bar into your body.
Control the dumbbells throughout the duration of each exercise rather than letting momentum take over.
Try using a false grip (i.e., don’t wrap the thumb around the dumbbell) if you feel that your biceps are getting too much work and your back is staying underused.
Avoid hyperextending your thoracic spine by not removing your complete upper torso off the bench when you draw the dumbbells closer to your body. Don’t go too far, but you can stretch a little.
Some people find it more comfortable to bend their knees and place them on the bottom pad, while others may choose to extend their legs and place their feet flat on the ground if they have longer legs.
As you pull avoid allowing the head to protrude forward.
Make sure the shoulder blade glides on the rib cage in a similar manner. Simply go through the glenohumeral joint without locking the shoulder blade down.
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