Dumbbell Hammer Grip Incline Bench Two Arm Row

A chest-supported row that eliminates momentum and targets the lats and mid-back. The hammer grip focuses on the brachialis and lats.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Lie chest-down on an incline bench. Hold dumbbells with a neutral grip, arms hanging. Maintain a neutral spine.

Instructions

1. Pull the dumbbells toward your hips.
2. Drive the elbows back and squeeze the shoulder blades.
3. Lower the weights slowly.
4. Keep your chest against the pad.
5. Control the movement.

Common Mistakes

1. Lifting the chest off the pad.
2. Shrugging.
3. Using momentum.

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