Dumbbell Row - Incline Rotation
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 in your hand and let them hang to your side with a pronated grip. Feel the stretch in the lats. This is the starting position. Lift the dumbbells straight up toward your sides with your hands, rotating the dumbbell so that the palm is in a reverse grip. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from your lats and traps (not the shoulders and arms). Exhale during this movement. Lower the dumbbells slowly to the starting position. Inhale during this movement. 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.
Step 1
Lie face down on an incline bench. Grasp dumbbells in your hands, pronated grip.
Lie face down on an incline bench. Grasp dumbbells in your hand and let them hang to your side with a pronated grip. Feel the stretch in the lats. This is the starting position.
Step 2
Raise the dumbbells to your chest rotating with palm reversed, with your upper arm parallel to and close to your body.
Lift the dumbbells straight up toward your sides with your hands, rotating the dumbbell so that the palm is in a reverse grip. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from your lats and traps (not the shoulders and arms). Exhale during this movement.
Step 3
Lower the dumbbells to the starting position.
Lower the dumbbells to the starting position. Inhale during this movement. Grasp dumbbells in your hands and let them hang to your sides with a pronated grip. Feel the stretch in the lats.