Double Dumbbell Incline Bench Prone Row

Instructions for proper form

1. Set an incline bench at a 30-45 degree angle. 2. Lie face down on the bench with your chest over the edge and feet secured on the ground. 3. Hold a dumbbell in each hand with a neutral grip (palms facing each other). 4. Allow the dumbbells to hang straight down toward the floor, with arms fully extended. 5. Engage your core and pull the dumbbells up towards your ribcage, keeping your elbows close to your body. 6. Squeeze your shoulder blades together at the top of the movement and hold for a brief second. 7. Lower the weights back to the starting position in a controlled manner. Repeat for the desired number of reps.

Common mistakes to avoid

1. Lifting too heavy, which may compromise form. 2. Allowing your elbows to flare out excessively. 3. Using momentum to swing the weights instead of controlled motion. 4. Arching your back excessively; maintain a neutral spine throughout the exercise.

Benefits

Specific benefits of the exercise

1. Targets the lats for improved upper back strength. 2. Enhances muscle coordination between the back and arms. 3. Promotes better posture by strengthening stabilizing muscles.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect improved back strength and definition within 4-6 weeks, depending on your overall workout routine and nutrition..

Who this exercise is best for

This exercise is best for beginners looking to build back strength and muscle definition, as well as individuals undergoing rehabilitation for back injuries with professional guidance.

Scientific studies supporting its effectiveness

Studies have shown that compound movements like double dumbbell rows engage multiple muscle groups effectively, contributing to increased strength gains and hypertrophy (muscle growth), making it a staple in bodybuilding routines.

Variations

Beginner modifications

1. Use lighter dumbbells to perfect form before increasing weight. 2. Perform the exercise with one arm at a time (single-arm row) for additional stability and control.

Advanced progressions

1. Increase the incline to target different angles of the upper back. 2. Add a pause at the top of the movement for greater time under tension.

Integrations

Complementary exercises

1. Pull-ups or lat pulldowns. 2. Seated rows with resistance bands. 3. Dumbbell shoulder presses to target adjacent muscle groups.

Super set recommendations

Pair this exercise with dumbbell bench presses or push-ups to target opposing muscle groups (back vs chest) for a balanced upper body workout.

Sample workout routines

Upper Body Day: 1. Double Dumbbell Incline Bench Prone Row – 3 sets of 10-12 reps. 2. Dumbbell Shoulder Press – 3 sets of 10-12 reps. 3. Bent-over Dumbbell Reverse Fly – 3 sets of 10-12 reps.

Exercise combinations

Combine with other back exercises such as bent-over rows and deadlifts for a comprehensive back workout.

Best time to do this exercise in your workout

This exercise is best performed in the middle of your workout routine after your warm-up and after major compound lifts (like bench presses or squats). It helps to adequately fatigue the muscles for growth.