Muscle Group: Back

Lying Incline Dumbbell Rows thicken the upper and middle back. This movement also cuts down on cheating.

Lie on an incline bench that will enable you to lie prone on it and hold a dumbbell in each hand. Your arms should hang straight down at arm’s length and your palms should be facing each other.

Concurrently row both weights up as far as possible to your sides, the weights should come up to your sides, not your chest, in order to keep biceps involvement to a minimum. At the top, pause for a peak contraction by squeezing your shoulder blades together! Then lower the weights again slowly and repeat.

Note: If you have a high flat bench then you can do these in the prone position as well.