How to Do Dumbbell Hammer Grip Incline Bench Two Arm Row

Dumbbell Hammer Grip Incline Bench Two Arm Row is a back exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Hammer Grip Incline Bench Two Arm Row

  1. 01Set an incline bench to 45 degrees and lie chest-down with the chin cleared over the top edge.
  2. 02Grip a dumbbell in each hand using a neutral hammer grip with the palms facing each other.
  3. 03Retract the shoulder blades and pull the dumbbells toward the hips by driving the elbows toward the ceiling.
  4. 04Squeeze the back muscles at the peak of the movement when the dumbbells reach the level of the bench.
  5. 05Extend the arms fully to return the weights to the starting position while keeping the chest pinned to the pad.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Hammer Grip Incline Bench Two Arm Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid resting the dumbbells on the floor at the bottom to keep the lats and rhomboids engaged throughout the set.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Hammer Grip Incline Bench Two Arm Row questions

What muscles does Dumbbell Hammer Grip Incline Bench Two Arm Row work?

Dumbbell Hammer Grip Incline Bench Two Arm Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Dumbbell Hammer Grip Incline Bench Two Arm Row correctly?

Set an incline bench to 45 degrees and lie chest-down with the chin cleared over the top edge. Grip a dumbbell in each hand using a neutral hammer grip with the palms facing each other. Retract the shoulder blades and pull the dumbbells toward the hips by driving the elbows toward the ceiling. Squeeze the back muscles at the peak of the movement when the dumbbells reach the level of the bench. Extend the arms fully to return the weights to the starting position while keeping the chest pinned to the pad.

What is the A90 coach tip for Dumbbell Hammer Grip Incline Bench Two Arm Row?

Avoid resting the dumbbells on the floor at the bottom to keep the lats and rhomboids engaged throughout the set.

Is Dumbbell Hammer Grip Incline Bench Two Arm Row suitable for beginners?

Dumbbell Hammer Grip Incline Bench Two Arm Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Hammer Grip Incline Bench Two Arm Row?

Dumbbell Hammer Grip Incline Bench Two Arm Row uses bench and dumbbell.

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