Section 5, Lesson 3
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Incline Bench Row

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  • Set an incline bench at 45 degrees.
  • Grab a pair of dumbbells, and approach the bench with your chest toward the angled pad, then lean onto it. Plant your feet firmly on the floor, and let your arms hang straight down, palms facing each other. This is the starting position.
  • Squeeze your shoulder blades together and drive your elbows toward the ceiling, bringing the dumbbells to your ribcage.
  • Slowly reverse the move, and repeat for reps.

The incline Bench row strengthens and develops all of the following muscles, helping you become even more efficient at any pulling movements.

Latissimus dorsi

The lats are a pair of fan-shaped muscles that span your mid and lower back and connect to your upper arms. Your body’s primary pulling muscles, they are also the largest muscles in the entire upper body. When developed, they give your torso a “V” shape.


Your traps are a kite-shaped muscle that spans from your neck to your mid-back and out to your shoulders, helping to move and stabilize your shoulder blades. They can be divided into upper, middle, and lower fibers.


A diamond-shaped muscle group of the upper back, the rhomboids major and minor run from the inner edge of your shoulder blades to your spine. Their role is to pull your shoulders back and stabilize them when you’re pushing or pulling.


Comprising three muscles — the biceps brachii, brachialis, and brachioradialis — the biceps are responsible for flexing your elbow and help rotate your forearm.