Rows are a gym exercise that primarily work the upper back muscles and can be performed in a number of different ways. You can do rows with barbells, dumbbells, cables, resistance bands or gym machines such as the T-bar. An incline lying row is one variation that you perform on your stomach with an incline bench as the base.
Step 1
Pick up two dumbbells and straddle the seat of an incline bench.
Step 2
Sit on the seat facing in and lie forward so your chest and stomach rest on the bench.
Step 3
Extend your arms so they hang straight down, with your palms facing in.
Step 4
Pull the dumbbells straight up in a rowing motion, so your upper arms are about parallel with your back. Pause at the top for a moment to flex your upper back muscles.
Step 5
Lower your arms back to the starting point and repeat the movement for eight to 10 repetitions.
Tips and Warnings
- Position the incline bench over a low pulley with a short, straight bar attachment for a slightly different feel.
Things You'll Need
- Incline bench
- 2 dumbbells
- Low cable pulley
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