StrengthReps
Prone Bench Row Dumbbells
Lie chest-first on an incline bench, holding a dumbbell in each hand with a neutral grip (palms facing each other), and your arms extended straight down towards the floor.
Exercise details
- Equipment
- Dumbbell
- Tracking
- Reps and weight
Execution
How to do it
Lie chest-first on an incline bench, holding a dumbbell in each hand with a neutral grip (palms facing each other), and your arms extended straight down towards the floor.
Pull the dumbbells towards your abdomen by bending your elbows, keeping them close to your body.
Squeeze your shoulder blades together at the top of the movement, ensuring the dumbbells reach the sides of your torso.
Slowly lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
Focus on pulling with your back muscles rather than your arms.
Exhale as you pull the dumbbells up and inhale as you lower them.
Use a weight that allows you to maintain proper form throughout the exercise.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
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