Exercise:

Incline Chest Supported Dumbbell Row

Target Muscle:

Back (Mid/Lats)

Incline Bench, Dumbbells

Set an adjustable bench at a 30-45 degree incline angle.

Lay face down with your legs straight out behind you, head hanging over the top of the bench and neck in a neutral position.

Hold onto a pair of dumbbells with your palms facing in, and then row them upward toward your midsection until you feel a strong contraction in your back muscles.

Lower the dumbbells back down until your arms are fully extended below you and repeat.

- In order to maximize the tension on your lats rather than your biceps and shoulders, focus on pulling the dumbbells up using your elbows rather than your hands. Imagine that your hands and forearms don’t even exist, and just place 100% of your focus on driving the weight up using your elbows.

- As you row the weight upward, focus on squeezing your shoulder blades together.

- To increase the activation of your back muscles even further, you can use a set of lifting straps or lifting hooks to fully eliminate your grip from the equation.