Single Arm Dumbbell Incline Bench Prone Row

Instructions for proper form

Begin by setting an incline bench angled at around 30-45 degrees. Lie face down on the bench with your chest supported. Hold a dumbbell in one hand with a neutral grip (palms facing inward). Keep your feet flat on the floor and your core engaged. With your arm extended towards the floor, pull the dumbbell towards your hip, keeping your elbow close to your body, ensuring a full range of motion. Squeeze your shoulder blade at the top of the movement before slowly lowering the weight back to the starting position. Maintain a neutral spine throughout and avoid any twisting motions.

Common mistakes to avoid

Avoid rounding your back or lifting your torso off the bench as this can lead to injury. Do not use momentum to lift the dumbbell; the movement should be controlled. Ensure your head is in a neutral position, looking slightly forward rather than up or down.

Benefits

Specific benefits of the exercise

This exercise primarily targets the latissimus dorsi, but also engages the rhomboids, traps, and biceps. It helps improve upper body strength, posture, and stability.

Expected results and timeframe

Consistent practice can lead to increased back strength, better posture, and muscle hypertrophy in the upper body. Expect noticeable results within 6-8 weeks of regular training 2-3 times per week..

Who this exercise is best for

This exercise is ideal for novice lifters looking to build a solid foundation in back strength, as well as for individuals recovering from minor back injuries under guidance. It’s also good for those focusing on bodybuilding.

Scientific studies supporting its effectiveness

Research indicates that unilateral exercises like the Single Arm Dumbbell Incline Bench Prone Row can improve muscle activation and balance, which contributes to overall back strength and coordination (source: Journal of Strength and Conditioning Research).

Variations

Beginner modifications

If you are new to this exercise, consider starting with a lighter dumbbell or performing the row without the incline, standing or seated. You can also reduce the range of motion and gradually increase it as you gain strength.

Advanced progressions

For advanced lifters, try increasing the weight of the dumbbell significantly, or perform the rowing motion on an unstable surface like a stability ball. Add drop sets or supersets with another back exercise for increased intensity.

Integrations

Complementary exercises

Complementary exercises include bent-over barbell rows, pull-ups, and seated cable rows to comprehensively develop back strength and size.

Super set recommendations

Pair this exercise with complementary movements such as push-ups or dumbbell bench presses for a balanced upper body workout that targets both back and chest muscles.

Sample workout routines

Sample workout routine could be: 1) Single Arm Dumbbell Incline Bench Prone Row – 3 sets of 10-12 reps, 2) Bent-Over Barbell Rows – 3 sets of 10-12 reps, 3) Push-Ups – 3 sets of 8-10 reps.

Exercise combinations

Combine with exercises like pull-ups and face pulls for a complete upper body workout focusing on both horizontal and vertical pulling patterns.

Best time to do this exercise in your workout

This exercise is best performed in the middle of your workout after larger compound movements, such as deadlifts or squats, or as part of an upper body strength training circuit.