Decline Dumbbell Rows

Why Is This Exercise So Effective?

This exercise is a very effective rowing movement. It is particularly good for people who wish to do a rowing movement but have problems with lower back pain. The upper body is supported throughout the movement, allowing you to concentrate on working the back muscles rather than on stabilizing your body.

How To Do It

• Set up an incline bench, preferably an adjustable one, with the height set at about waist level.

• Step up to the back end of the bench holding two dumbbells. The high end of the bench will be into your abdomen.
  
  
• Lean over and down the bench. Your upper body is supported by the bench.
  
  
• The dumbbells should be hanging straight down at arm’s length.
  
  
• Row up and into the sphinx position, arching your back as you row up.
  
  
• You should attempt to bring your chest up off the bench at the top in order to get an arch in the lower back to better activate the lats.

• Squeeze your shoulder blades together hard at the top, then lower the weights down slowly. Allow your chest to rest on the bench again.
  
  
• At the end of the set, you can simply stretch down and set the dumbbells on the floor as they should be close to the floor at that point.

How to incorporate this exercise into your workouts:

Because the bench stabilizes your body for you and therefore doesn’t require fresh lower-back muscles, you can incorporate this exercise at any point in your workout.

Common Errors

1. Improper bench position

Be sure the bench is at a comfortable height. Too high and your legs will be dangling, while too low can be equally uncomfortable.

2. Rowing with arms

Be sure to concentrate on rowing with your back muscles. Envision your arms as hooks.

Tricks

1. Using a decline bench

This exercise can also be done on a decline bench if the ankle pads are removable. Lean over the front end of the bench this time.

2. One arm at a time

If you row with only one arm at a time, you’ll be able to focus more on the contraction on that one side while you get a good hard stretch on the other side.