A rowing exercise performed lying chest-down on an incline bench, targeting the upper and middle back.
- +Reduces lower back strain
- +Isolates upper and mid-back muscles effectively
- +Helps correct rowing form by minimizing cheating
- –Limited range of motion compared to free rows
- –Can be uncomfortable
This exercise targets:
Upper Back
Lats
Traps
Shoulders
Rear Delts
Rotator Cuff
Side Delts
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set an incline bench to about 30–45 degrees; lie chest-down with feet planted
- Hold dumbbells below shoulders, palms neutral, arms straight, neck neutral
- Brace your core; pull shoulders back and down before you row
- Row the bells toward your lower ribs/hips, elbows ~30–45° from your sides
- Squeeze shoulder blades together at the top; don’t shrug
- Lower slowly until arms are straight; keep chest on the bench
- Exhale as you row up, inhale as you lower
- Use a weight you control without swinging or arching your back