45 DEGREE INCLINE ROW

HOW TO DO 45 DEGREE INCLINE ROW

1. How to Perform the 45-Degree Incline Row:

   1. Set an adjustable bench at a 45-degree angle and lie face down on it, with your chest pressed against the bench and your feet flat on the ground.

   2. Pick up two dumbbells or a barbell using an overhand grip, letting your arms hang straight down toward the floor.

   3. Exhale as you lift the dumbbells or barbell toward your chest, keeping your elbows close to your body.

   4. Pause for a moment at the top of the movement, squeezing your shoulder blades together.

   5. Inhale and slowly lower the weight back down to the starting position.

   6. Repeat this motion for the desired number of repetitions.

   Additional Tips:

   • Maintain a stable and neutral spine throughout the exercise.

   • Focus on proper form and controlled movements.

   • Start with a weight that challenges you but allows you to maintain proper form.

   • Gradually increase the resistance as you become stronger.

   BENEFITS OF THE 45-DEGREE INCLINE ROW:

   1. Enhanced Muscle Activation: This exercise engages multiple muscle groups and joints, making it effective for overall strength and muscle growth. It particularly targets the upper back muscles, promoting muscle activation and development.

   2. Improved Upper Body Function: Strengthening the upper back with the 45-degree incline row contributes to better performance in various upper body movements such as pull-ups, rows, and overhead presses.

   3. Posture Improvement: By targeting the upper back and emphasizing scapular retraction, this exercise helps correct rounded shoulders associated with poor posture. It strengthens the muscles responsible for keeping the shoulders back and down, supporting good posture.

MUSCLE GROUPS

Primary:

Shoulders

Equipment:

Dumbbells

Trapezius