Incline Rows

Dumbbell incline rows are done with dumbbells while laying on an incline bench set at a 30-45 degree and angle. Having your whole body supported by being pressed against the bench makes it harder to cheat and use momentum to lift the dumbbells, It also allows you to work your upper back while minimising additional strain on the lower back and hips which can get a lot of work already if you're doing exercises like squats, deadlifts, and overhead presses.
The prone row works your lats, rhomboids, and to a lesser extent, the forearms and biceps.

Prone Row

Prone row

How to do a Dumbbell Incline Row

• Lie face down on the bench set at 30-45 degree angle. Have your feet out to the side to keep you stable. Hang the dumbbells beneath you using a neutral grip. 
• Row the dumbbells up until they're level with your body. Your upper arm should be around 45 degrees from your torso, or slightly less. Don't flare your elbows out any more than this. Bring your shoulder blades together as you row the weights towards your chest. 
• Pause for a second at the top.
• Lower to the starting position under control. ​

Chris Adams
Personal Trainer in Nottingham