Prone Dumbbell Rows

Lie face down a slightly inclined bench, holding suitably weighted dumbbells in each hand, aiming to commence the exercise with straight arms. If needed, you can raise the bench height with secure step boxes, or just one at your head end.

START

FINISH

Smoothly raise your elbows as high as possible, keeping your chest in contact with the bench, aiming to bring your shoulder blades together.

Focus on keeping your upper arms close to your sides, having your palms facing inwards during the lifting phase.