FitNessieHow to do it
- Set a bench to about 45 degrees and lie chest-down on it with your feet on the floor.
- Let a dumbbell hang in each hand with your palms facing each other.
- Pull your shoulder blades together, then row your elbows up and back.
- Keep your upper arms close to your torso and pause at the top.
- Lower slowly until your arms are straight.
Key cues
- Chest stays on the bench
- Shoulder blades back first
- Elbows up and back
- Upper arms tucked
- Pause at the top
Common mistakes
- Using momentum to lift the weight
- Cutting the range short at the bottom or top
- Flaring the elbows out
- Shrugging your shoulders
Muscles worked
- Primary
- Lats, upper back, traps and rear delts
- Secondary
- Biceps and forearms
Equipment
Dumbbells and incline bench.