Dumbbell Incline Head Supported Row
Perform the Dumbbell Incline Head Supported Row on an incline bench with your head supported. This position helps isolate the back muscles while minimizing strain on the lower back.
- Set the bench to an incline and lie face down, supporting your head with the bench.
- Hold a dumbbell in each hand, arms extended towards the floor.
- Pull the dumbbells towards your torso, squeezing your shoulder blades together.
- Lower the dumbbells back to the starting position with control.
How to perform the Dumbbell Incline Head Supported Row
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Incline Head Supported Row using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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