---
title: "Dumbbell Hammer Grip Incline Bench Two Arm Row"
description: "Adjust an incline bench to a 45-degree angle."
locale: en
slug: dumbbell-hammer-grip-incline-bench-two-arm-row
url: "https://hi.fitness/exercises/dumbbell-hammer-grip-incline-bench-two-arm-row"
primaryMuscle: "Upper back"
secondaryMuscles: ["Biceps","Front delts"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/b99066e8-dumbbell-hammer-grip-incline-bench-two-arm-row.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Dumbbell Hammer Grip Incline Bench Two Arm Row

Adjust an incline bench to a 45-degree angle.

## How to do it

1. Adjust an incline bench to a 45-degree angle. Lie face down on the bench with your feet firmly on the floor. Hold a dumbbell in each hand using a hammer grip (palms facing each other).
2. Let your arms hang straight down toward the floor, fully extended, with your elbows slightly bent.
3. Pull the dumbbells towards your torso by bending your elbows and squeezing your shoulder blades together.
4. Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Avoid using momentum; perform the movement in a slow and controlled manner.
- Exhale as you pull the dumbbells towards your torso and inhale as you lower them.
- Keep your feet firmly planted on the floor for stability.

## Similar exercises

- [Cable Low Seated Row](https://hi.fitness/exercises/cable-low-seated-row) - Upper back · Cable
- [Landmine Row](https://hi.fitness/exercises/landmine-row) - Upper back · Barbell
- [Single Arm Standing Low Cable Row](https://hi.fitness/exercises/single-arm-standing-low-cable-row) - Upper back · Cable
- [Straight Bar Cable Row Normal Grip](https://hi.fitness/exercises/straight-bar-cable-row-normal-grip) - Upper back · Cable
- [Straight Bar Cable Row Close Grip](https://hi.fitness/exercises/straight-bar-cable-row-close-grip) - Upper back · Cable
- [Single Arm Cable Row Left](https://hi.fitness/exercises/single-arm-cable-row-left) - Upper back · Cable
- [Single Arm Cable Row Right](https://hi.fitness/exercises/single-arm-cable-row-right) - Upper back · Cable
- [Cable Seated One Arm Alternate Row](https://hi.fitness/exercises/cable-seated-one-arm-alternate-row) - Upper back · Cable