Dumbbell Row - Incline Inwards Alternate

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Intermediate Traps Lats Triceps Posterior Delts Strength Dumbbell Incline Bench Pull Compound Gym

Purpose: This is a good exercise for increasing strength and size in the upper back.

Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.

Lie face down on an incline bench. Grasp dumbbells and let them hang to your side with the palms facing inward. Feel the stretch in the lats. This is the starting position. Lift the right dumbbell straight up to your chest. Your upper arm should be close to your body during the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement. Lower the right dumbbell slowly to the starting position. Inhale during this movement. Hold dumbbells and let them hang to your side with the palms facing inward. Feel the stretch in the lats. Lift the left dumbbell straight up to your chest. Your upper arm should be close to your body during the movement. Hold for a second at the top, feeling the lift from the left side lats and traps (not the shoulder and arm). Exhale during this movement. Lower the left dumbbell slowly to the starting position. Inhale during this movement. Hold dumbbells and let them hang to your side with the palms facing inward. Feel the stretch in the lats. Repeat for the required number of repetitions.

There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.