Prone bench row dumbbells pronated grip

How to do it

1. 1 Lie face down on an incline bench with your chest against the pad and your feet on the floor.
2. 2 Hold a dumbbell in each hand with a pronated (overhand) grip, palms facing behind you, and let your arms hang straight down.
3. 3 Pull the dumbbells up towards your chest by bending your elbows and squeezing your shoulder blades together.
4. 4 Slowly lower the dumbbells until your arms are straight and repeat.

Tips

• Keep your chest pressed against the bench throughout the exercise.
• Keep your neck in line with your back; do not lift your head.
• Exhale as you pull the dumbbells up and inhale as you lower them.