Dumbbell Prone Incline Flexion Row
The Dumbbell Prone Incline Flexion Row is a compound exercise that mainly works the back, with help from the traps, shoulders and biceps. You'll need: dumbbells and incline bench.
Required Equipment
Dumbbell Prone Incline Flexion Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid); Biceps (biceps brachii)
How to do the Dumbbell Prone Incline Flexion Row
Set an incline bench to an angle of roughly 45 degrees and grab a pair of dumbbells.
Lie face down on the bench with your chest resting against the backrest and your feet planted firmly on the floor.
Hold the dumbbells with a neutral grip, letting your arms hang straight down toward the floor.
Exhale as you pull the dumbbells up toward your ribs, keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement for a brief second.
Inhale as you slowly lower the dumbbells back to the starting position in a controlled motion.
Dumbbell Prone Incline Flexion Row FAQs
What muscles does the Dumbbell Prone Incline Flexion Row work?
The Dumbbell Prone Incline Flexion Row mainly works the back, with help from the traps, shoulders and biceps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Dumbbell Prone Incline Flexion Row?
Dumbbells and incline bench.
Is the Dumbbell Prone Incline Flexion Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Prone Incline Flexion Row go on?
It belongs on pull day in a push/pull/legs routine.
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