Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back Trapezius
- Equipment
- Dumbbells
Dumbbell Hammer Grip Incline Bench Two Arm Row
4 steps Updated 29/08/2026
Dumbbell Hammer Grip Incline Bench Two Arm Row is a free weights exercise targeting Upper Back (Trapezius, Rhomboids), Middle Back (Latissimus Dorsi using Dumbbells.
Step by step
How to perform it
- Adjust an incline bench to a 45-degree angle. Lie face down on the bench with your feet firmly on the floor. Hold a dumbbell in each hand using a hammer grip (palms facing each other).
- Let your arms hang straight down toward the floor, fully extended, with your elbows slightly bent.
- Pull the dumbbells towards your torso by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
Band Bent-Over Row
Barbell Bent Over Row
Barbell Bent Over Row Pronated Grip
Barbell Bent Over Row Supinated Grip
Last updated: 29/08/2026
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Dumbbell Hammer Grip Incline Bench Two Arm Row
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