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Single Dumbbell Row On Incline Bench

Targets the latissimus dorsi and trapezius muscles, improving posture and overall back strength

BackIntermediateStrengthRow

At a glance

Muscles workedPrimary: latissimus dorsi, trapezius. Secondary: rhomboids, biceps
Muscle groupBack
DifficultyIntermediate
TypeStrength · Row
Sets & reps8 sets × 10 reps
Estimated calories burned~8 kcal

How to do it

  1. Step 1: Setup — sit on the incline bench with feet flat on the floor and hold a dumbbell with one hand
  2. Step 2: Initiation — engage the core and maintain a neutral spine
  3. Step 3: Main movement — lift the dumbbell to the side until the elbow is at a 90-degree angle
  4. Step 4: End position — squeeze the latissimus dorsi and hold for a brief moment
  5. Step 5: Return — slowly lower the dumbbell to the starting position
  6. Step 6: Breathing reminder — exhale on contraction and inhale on return
  7. Step 7: Safety note — avoid arching the back or using momentum to lift the dumbbell

Equipment

Coaching tips

Benefits

Targets the latissimus dorsi and trapezius muscles, improving posture and overall back strength

Common mistakes

Allowing the back to arch or using momentum to lift the dumbbell

Make it harder

Increase the weight of the dumbbell or add more sets and reps

Make it easier

Decrease the weight of the dumbbell or use a resistance band

Breathing

Exhale on contraction, inhale on return

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Alternating Rotating Knee Tuck

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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.