Incline Dumbbell Row

Hold a dumbbell in each hand with your palms facing inward and lie chest-down on an incline bench set at about a 30-degree angle. Let your arms hang straight down toward the floor, with the dumbbells just below shoulder height. Keep your feet planted firmly on the ground for stability. Engage your core and maintain a neutral spine position throughout the exercise. Begin the exercise by pulling the dumbbells up toward your ribcage, squeezing your shoulder blades together at the top of the movement. Your elbows should stay close to your body as you row the weights up. Exhale as you pull the dumbbells up, keeping your movements controlled and focusing on engaging your back muscles. At the top of the movement, pause for a moment to maximize the contraction in your back muscles. Inhale as you slowly lower the dumbbells back down to the starting position, allowing your arms to fully extend without letting your shoulders round forward. Repeat for the desired number of repetitions, maintaining a controlled motion throughout to minimize any swinging or momentum.