Dumbbell Hammer-Grip Incline Bench Two Arm Row

Expert Advice

Maintain a neutral spine and avoid jerking the weights; use a controlled tempo to maximize muscle engagement.

How-to-do Steps

Lie face down on an incline bench, holding dumbbells with a neutral grip.
Let the dumbbells hang directly below your shoulders.
Pull the dumbbells towards your hips, keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement.
Lower the dumbbells back to the starting position with control.

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Muscles Worked

Dumbbell Hammer-Grip Incline Bench Two Arm Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Shoulders20%

Lats20%

Traps20%

Secondary

Biceps13%

Forearms13%

Chest14%

Equipment

Dumbbell

Special Bench

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 12-15

Intermediate3 x 10-12

Advanced4 x 8-10

Frequently Asked Questions

What muscles does Dumbbell Hammer-Grip Incline Bench Two Arm Row work?

Dumbbell Hammer-Grip Incline Bench Two Arm Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Dumbbell.

How many sets and reps should I do for Dumbbell Hammer-Grip Incline Bench Two Arm Row?

For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.

Is Dumbbell Hammer-Grip Incline Bench Two Arm Row suitable for beginners?

Yes, Dumbbell Hammer-Grip Incline Bench Two Arm Row is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.