If you want a bigger, stronger back, the incline dumbbell row is a must-have in your training. In this video, I break down how to do incline dumbbell rows with proper form so you can maximize muscle growth and prevent injury.
I’ll also cover the 3 most common mistakes people make on this exercise — and how to fix them instantly so you can start seeing results.
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What's up everyone? Coach Kyle here from
Claus Fitness, your form expert. Today
I'm going to show you how to properly do
the incline dumbbell row. Now, the first
and most important thing is setup. If
you don't do the setup right, you're not
going to get the movement right. So,
what we're going to do is we're going to
take this bench and we're going to set
it up at either a 45 or a 30° angle
depending on how long your arms are. So,
this for me is absolutely perfect. And
next up, if you keep this flat, you're
going to end up falling off the bench.
So, what I like to do is I like to raise
this all the way up. So, that way it
supports me as I'm doing the movement.
Next up, you want to have your dumbbells
already positioned right here. So, that
way as you go to lay down on the bench,
you're going to be able to just jump
right into the movement and it's going
to be properly set up for you. You want
to brace your core like you're about to
take a punch. Keep it nice and tight at
all times. And when pulling the
dumbbells, you want to make sure to lead
with your elbows and not your hands. You
want to keep your elbows tight to your
side at all times. And when doing the
movement, you want to squeeze your
shoulder blades together and down to
make sure that you're retracting the
scapula and you're engaging your back
instead of just going through the motion
with this movement. Now, when it comes
down to the final portion, you want to
lower the weight and control it all the
way down for about 2 seconds, getting
full extension, making sure you're not
doing half reps like a lot of people do.
And that's exactly how you do the
incline dumbbell row. Now, before we
jump into the common mistakes, I want to
give you my free personal trainer in
your pocket. First link down below, it's
going to be 70 amazing exercises that
you can go through while you're at the
gym, and it simplifies it just for you.
Completely free. First link down below.
Go get it. So, the first and probably
most common mistake of any chest
supported row is just allowing your
chest to consistently come off. It's so
easy to use momentum to swing through
the movement. This is supposed to be an
isolation exercise, so avoid making this
mistake. Next mistake is just simply
stopping short of full extension. So,
I'm kind of doing a little partial rep
here. I'm not fully extending my arm all
the way down like it should be done. So,
I am missing out on a good portion of
the exercise. So, make sure to avoid
doing this common mistake. And next, but
certainly not least, just simply rushing
through the movement, not controlling
the way down at all, and just trying to
get this exercise done as fast as
physically possible. So, you want to
avoid doing this. Try to control the
weight on the way down for 2 to 3
seconds for maximum contraction. I
really hope this video helped you master
the incline dumbbell row. Make sure once
again to get that form guide completely
free. First link down below. Subscribe
if you're new to the channel. Smash that
like button. We'll see you in the next
video. And peace out.
