BMARCHAI Open the free app

back toning DB row on incline bench w 3s hold

Strengthens back

BackBeginnerStrengthPull

At a glance

Muscles workedPrimary: back. Secondary: biceps, rear delts
Muscle groupBack
DifficultyBeginner
TypeStrength · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for back toning DB row on incline bench w 3s hold.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens back

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

Build a workout with this exercise

Plan sessions, track your progress and match your meals to your training, free.

Try it free in Bmarchai

More back exercises

Modified Prone Snow Angels on Bench

Beginner · 3 sets × 10-15 reps

Lower Back Straight Arm Pull with Pulley Short Bar

Intermediate · 3 sets × 12-15 reps

Lunge Bent over Dumbbell Row

Intermediate · 4 sets × 10 each side

Back squat

Beginner · 3 sets × 10-12 reps

Standing single leg row with knee tuck

Beginner · 3 sets × 8-10 each side

rear delt waterbottle high pull palms in on stoll

Beginner · 3 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.