Incline Bench Isolation Rows

What exercise accomplishes: This exercise works each side of the upper back independently.  Using dumbbells forces each side of the body to work up to its own capacity, rather than running the risk of having the stronger side assist out the weaker one.  This is also an excellent way to add mass on the Rhomboids, which is prime for middle back thickness.

Implementation:  (A)  Set a bench to a 45 degree angle and grab a pair of dumbbells.  (B)  You will essentially position yourself the exact opposite of the way you would on a incline bench press.  Which simply means that you should lie face down, with your head however just above the bench.  Your feet should support you and stay steady throughout the movement.  (C)  Allow the weights to hang naturally, with your palms down.  (D) Now row the weight up just as you would with normal dumbbell rows.  At the top squeeze the living daylights out of your back muscles, then slowly and under control allow the weight to come down getting a complete stretch in the lats.

Exercise Slideshow

                            

 
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