Middle Back - Leaning Dumbbell Row

Middle Back - Leaning Dumbbell Row
Building up your back is important for general health, and to avoid injury. This exercise is exceptionally good because the incline bench stops you curling your back into a dangerous position. Main muscle targeted – Back in general & Helper muscles targeted – Biceps


      • Compound Exercise
      • Main muscle targeted – Back in general
      • Helper muscles – Biceps

Male | Female


Pick up the dumbbells and lie on the incline bench, facing the pad. Hold the weights below your shoulders and keep your arms slightly flexed (don’t let them just hang). Raise your elbows upward by flexing your shoulders and back. Squeeze your shoulder blades together, as if you’re trying to grasp a pen with them. Keep your elbows close to your sides and your forearms vertical. Return to the starting position slowly, with control

Why it’s good:

With incline dumbbell rows, you can exercise your back with minimal risk to your spine.

What to watch out for:

While there is much less risk of spinal injury with this than many other back exercises, it’s not impossible. Just keep your back straight and your neck in a neutral (not arched) position and you should be fine.

Snapshot: Leaning Dumbbell Row exercise

Leaning Dumbbell Row exercise

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