Back · Dumbbells
Dumbbell Hammer Grip Incline Bench Two Arm Row
The dumbbell hammer grip incline bench two arm row is a chest-supported pulling movement that targets the latissimus dorsi, rhomboids, and middle trapezius. By eliminating lower back fatigue, it serves as an effective builder for lifters of any experience level and fits well into the main portion of a back workout.
How to do it
- Lie chest-down on an incline bench set at 30-45 degrees with a dumbbell in each hand.
- Hold the dumbbells with a neutral (hammer) grip, palms facing each other.
- Pull the dumbbells up towards your hips by driving your elbows back.
- Squeeze your back muscles at the top.
- Lower the dumbbells back down with control.
Common mistakes
- Lifting your chest off the bench uses momentum and shifts tension onto the lower back instead of the lats.
- Pulling primarily with your biceps rather than driving your elbows back limits back muscle recruitment and fatigues your arms early.
- Flaring your elbows excessively wide shifts tension away from the lats and places unnecessary strain on the shoulder joints.
- Dropping the weights quickly at the bottom eliminates the eccentric phase and reduces muscle-building stimulus.
Tips
- Initiate each pull by retracting your shoulder blades and driving your elbows back toward your hips.
- Hold a brief contraction at the top of each repetition to maximize muscle engagement across the upper back.
- Keep your neck aligned with your torso throughout the set instead of craning your head upward.
Sets and reps
For muscle growth, perform 3 to 4 sets of 8 to 12 repetitions with 90 to 120 seconds of rest between sets. If training for muscular endurance, use slightly lighter weights for 12 to 15 reps with 60 to 90 seconds of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is this exercise safe for people with lower back issues?
Because the bench fully supports your torso, axial spinal load is eliminated, making it much easier on the lower back than standing bent-over rows. If you experience sharp pain, stop immediately and consult a healthcare professional.
What is the advantage of using a hammer grip for rows?
A neutral hammer grip naturally keeps your elbows tighter to your ribcage, which improves lat activation and places less stress on the anterior shoulders.
