Dumbbell Bench Incline Two-Arm Hammer-Grip Row

1. Set up an incline bench at a 30-45 degree angle.

2. Grab a pair of dumbbells with a neutral grip (palms facing each other).

3. Lie face down on the bench with your chest firmly against the padding, legs straight, and feet planted on the floor for stability.

4. Let your arms hang straight down toward the floor with the dumbbells directly under your shoulders.

5. Brace your core and make sure you maintain a neutral spine throughout the exercise.

6. Pull the dumbbells towards your waist by bending your elbows and squeezing your shoulder blades together.

7. Lift the dumbbells until they are near your lower ribs or waist, keeping your elbows pointed up and out to the sides.

8. Slowly lower the dumbbells back to the starting position in a controlled manner, feeling a stretch in your back muscles.

9. Repeat the movement for the desired number of repetitions and sets.

Be sure to keep your head in line with your spine and avoid any jerking motions. The entire movement should be smooth and controlled, focusing on engaging the target muscle groups.

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