Lie face down on a 45-degree incline bench, feet flat, holding dumbbells or a barbell with arms hanging straight.
Execution
Pull the weights towards your chest, keeping elbows close. Squeeze shoulder blades, then slowly lower back to start. Repeat for desired reps.
Equipment required
Incline Bench, Dumbbell
Target muscles
Shoulders, Trapezius
More Detailed Information
45-Degree Incline Row
The 45-degree incline row is an upper back exercise targeting the posterior deltoids, rhomboids, and trapezius. By positioning your torso at a 45-degree angle, this variation emphasizes the upper back with a different pulling angle compared to traditional rows. It’s performed with dumbbells or a barbell.
How to Perform:
Setup: Lie face down on an adjustable bench at a 45-degree angle, feet flat on the floor.
Grip: Hold dumbbells or a barbell with an overhand grip, arms hanging straight down.
Row: Exhale and pull the weight toward your chest, keeping elbows close to your body.
Pause: Squeeze your shoulder blades at the top, holding briefly.
Lower: Inhale and slowly return to the starting position.
Benefits:
Enhanced Muscle Activation: Targets multiple upper back muscles, promoting strength and muscle growth.
Improved Upper Body Function: Strengthens muscles for better performance in pull-ups and presses.
Better Posture: Strengthens rhomboids and traps to help improve posture and counteract rounded shoulders.
Muscles Worked:
Primary: Posterior deltoids, traps, rhomboids.
Secondary: Biceps, forearms, spinal stabilizers.
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