Incline Dumbbell Rows
This exercise contributes strength to classic bodyweight strength exercises such as chin-ups and pull-ups. It also helps train the shoulders' retraction strength which helps stabilize the shoulder joints during many bodyweight exercises which require strong stability in the shoulder joints.
To perform the exercise, set up an adjustable incline bench at an incline level that is as low as possible without it being do low that the dumbbells will hit the floor between reps while performing the exercise. Decided what height to set the incline at may take a little bit of trial and error and it will vary from one bench to another depending on the design of the particular bench.
Once you have set up your incline bench, grab a set of dumbbells and lay face down on the bench with your nipple line being right about at the level of the top of the incline bench. Once you are set, row the dumbbells up by pulling with your arms and pulling your shoulder blades back and down (don't shrug your shoulders). Deliberately arch your upper back and stick your chest out (pushing it against the bench) as you pull the dumbbells up. Once you have pulled the dumbbells all the way up to where they reach your lower armpit area (next to you rib cage and below your pectoral muscles), lower them again under control, allow the lats and arms to stretch, and smoothly transition back up into the next rep. Never let the dumbbells touch the ground between reps.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
To perform the exercise, set up an adjustable incline bench at an incline level that is as low as possible without it being do low that the dumbbells will hit the floor between reps while performing the exercise. Decided what height to set the incline at may take a little bit of trial and error and it will vary from one bench to another depending on the design of the particular bench.
Once you have set up your incline bench, grab a set of dumbbells and lay face down on the bench with your nipple line being right about at the level of the top of the incline bench. Once you are set, row the dumbbells up by pulling with your arms and pulling your shoulder blades back and down (don't shrug your shoulders). Deliberately arch your upper back and stick your chest out (pushing it against the bench) as you pull the dumbbells up. Once you have pulled the dumbbells all the way up to where they reach your lower armpit area (next to you rib cage and below your pectoral muscles), lower them again under control, allow the lats and arms to stretch, and smoothly transition back up into the next rep. Never let the dumbbells touch the ground between reps.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com