Incline Row

Hold dumbbells in each hand and lie face down on an incline bench. The inclination of the back of the bench should be approximately 30 degrees. The arms should be straight and perpendicular to the floor, as shown in the picture. Rotate your wrists so that your palms are facing down. Turn your elbows out. This will be your starting position. As you exhale, pull the dumbbells up as if you were doing a bench press with a reverse incline. Bend your elbows and lift your shoulders up. Continue moving until part of the arm from the shoulder to the elbow is at the level of the back. Hint: when performing the exercise, the elbows should rise up and to the sides, at the end of a correctly executed movement, your torso and upper arms should form the letter "T". Hold this position for a few seconds. As you inhale, slowly lower your arms, returning to the starting position. Complete the required number of repetitions. Variations: You can perform this exercise using a neutral grip (palms facing each other). You can also use a barbell.