---
title: "Prone Bench Row Dumbbells"
description: "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."
locale: en
slug: prone-bench-row-dumbbells
url: "https://hi.fitness/exercises/prone-bench-row-dumbbells"
primaryMuscle: "Upper back"
secondaryMuscles: ["Biceps","Front delts"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/f84973b0-prone-bench-row-dumbbells.mp4"
updatedAt: 2026-07-30T21:30:11+00:00
---
# 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.

## How to do it

1. 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.
2. Pull the dumbbells towards your abdomen by bending your elbows, keeping them close to your body.
3. Squeeze your shoulder blades together at the top of the movement, ensuring the dumbbells reach the sides of your torso.
4. 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.

## Similar exercises

- [Seated Cable Row V Bar Machine](https://hi.fitness/exercises/seated-cable-row-v-bar-machine) - Upper back · Cable
- [Cable Seated Row](https://hi.fitness/exercises/cable-seated-row) - Upper back · Cable
- [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