Back · Dumbbell
Dumbbell Hammer Grip Incline Bench Two Arm Row
How to do the dumbbell hammer grip incline bench two arm row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set an incline bench to about 45 degrees and lie chest-down on it with a dumbbell in each hand, arms hanging straight down in a neutral hammer grip, palms facing each other. Row both dumbbells up toward your hips by driving your elbows back and squeezing your shoulder blades together. Lower under control to a full stretch and repeat.
- 1Mid-back and lats pulling the dumbbells up as your shoulder blades
- 2retract
- 3Elbows driving back close to your body in the neutral grip
- 4Chest staying pinned to the bench so your back does the work
Common mistakes
- Jerking the weights up with momentum instead of pulling with your back
- Shrugging your shoulders toward your ears at the top
- Cutting the stretch short at the bottom of each rep
Muscles worked
The dumbbell hammer grip incline bench two arm row mainly works the lats, mid traps, and rear delts, with the biceps, forearms, upper traps, and lower traps assisting.
- LatsPrimary
- Mid TrapsPrimary
- Rear DeltsPrimary
- BicepsSupport
- ForearmsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Lower BackMinor
- Upper AbsMinor
Kovo programs the dumbbell hammer grip incline bench two arm row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.