Dumbbell Hammer Grip Incline Bench Two Arm Row exercise animation (Männlich)

Dumbbell Hammer Grip Incline Bench Two Arm Row

Zielmuskel
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
Equipment
Dumbbell
Körperregion
Back
Typ
Strength

The dumbbell hammer grip incline bench two arm row is a chest-supported back exercise that targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with help from the rear delts, brachialis, brachioradialis, and lower chest. Lying prone on an incline bench removes momentum, so it isolates the upper back and builds rowing strength with strict, controlled reps.

Dumbbell Hammer Grip Incline Bench Two Arm Row: So führst du sie aus

  1. 1Set an adjustable bench to roughly a 30–45° incline and grab a dumbbell in each hand.
  2. 2Lie face down (prone) on the bench with your chest and stomach supported and your feet braced on the floor or footplates.
  3. 3Let your arms hang straight down with a neutral (hammer) grip, palms facing each other and the dumbbells under your shoulders.
  4. 4Brace your core and pull your shoulder blades down and back to start the movement from your upper back.
  5. 5Row both dumbbells up toward your hips, driving your elbows back and keeping them close to your sides.
  6. 6Squeeze your shoulder blades together at the top, holding the dumbbells alongside your lower ribs for a moment.
  7. 7Lower the dumbbells under control until your arms are fully extended and your shoulder blades spread again.
  8. 8Complete your reps, then set the dumbbells down safely before sitting up.

Technik-Tipps

  • Keep your chest pinned to the bench the whole set so your back, not momentum, does the work.
  • Lead with your elbows and think about driving them toward the ceiling rather than just lifting the weight.
  • Pause and squeeze your shoulder blades together at the top to maximize tension on the mid-traps and lats.
  • Keep your neck neutral by looking down at the bench instead of craning it up.

Häufige Fehler

  • Lifting your chest off the bench to heave the weight, which adds momentum and defeats the chest-supported setup.
  • Shrugging the dumbbells up toward your ears instead of rowing back, which shifts load off the lats and onto the upper traps.
  • Letting your elbows flare wide, which reduces lat engagement and stresses the shoulders.
  • Using too heavy a load and cutting the range of motion short, losing the full stretch and squeeze that build the back.

Häufig gestellte Fragen

What muscles does the dumbbell hammer grip incline bench two arm row work?

It mainly works the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear delts, brachialis, brachioradialis, and lower chest assisting.

Why use a neutral (hammer) grip?

A neutral grip keeps your palms facing each other, which is comfortable on the wrists and shoulders and lets you drive your elbows back to recruit the lats and mid-back strongly.

What incline angle should I use?

Around 30–45° works well. A lower angle lengthens the range and hits the lats more, while a steeper angle shifts emphasis toward the upper back and rear delts.

Is this row good for beginners?

Yes. Because your chest is supported on the bench, it removes cheating and lower-back strain, making it an easy way to learn strict rowing technique.

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