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Back · Dumbbell
Dumbbell Hammer Grip Incline Bench Two Arm Row
Dumbbell Hammer Grip Incline Bench Two Arm Row is an intermediate compound strength exercise that works the upper back (back), with the shoulders and biceps assisting. It needs a dumbbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Shoulders · Posterior Deltoids
- Biceps · Biceps Brachii
How to do Dumbbell Hammer Grip Incline Bench Two Arm Row
- 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.
Form tips
- Avoid using momentum; perform the movement in a slow and controlled manner.
- Exhale as you pull the dumbbells towards your torso and inhale as you lower them.
- Keep your feet firmly planted on the floor for stability.
Dumbbell Hammer Grip Incline Bench Two Arm Row alternatives
More upper back exercises
Dumbbell Hammer Grip Incline Bench Two Arm Row FAQ
What muscles does Dumbbell Hammer Grip Incline Bench Two Arm Row work?
Dumbbell Hammer Grip Incline Bench Two Arm Row mainly works the upper back in the back (Trapezius, Rhomboids, Latissimus Dorsi and Teres Major). The shoulders and biceps work as secondary muscles.
What equipment do you need for Dumbbell Hammer Grip Incline Bench Two Arm Row?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Hammer Grip Incline Bench Two Arm Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Hammer Grip Incline Bench Two Arm Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Dumbbell Hammer Grip Incline Bench Two Arm Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Hammer Grip Incline Bench Two Arm Row?
Other exercises for the upper back include Band Incline Row, Plate Pinch Grip Row, Seated Normal Grip Row Machine and Suspension Trainer With Grips Inverted Row Arm Twist.
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