Select the appropriate dumbbell weight matching your type of training. Lean onto an incline bench (about 45 degrees). Push your feet to the floor (toes) and grab the dumbbells (with an overhand grip, palms facing your torso) with arms perpendicular to the floor. Rest your chin on the bench.
Retract the shoulder blades (latissimus dorsi) and flex the elbows to row the dumbbells to your side. Keep your elbows close to your torso. Keep your wrists in the same position with no rotation. Breathe out as you go up and breathe in as you go down. Repeat as required by your training type.
Make sure that your torso is straight all the way through. Eliminate using your upper trapezius muscles, especially when overcoming resistance on the way up. Avoid uncontrolled relaxation of the muscle contraction as you go down. Breathe in as you go back to the starting position.
Start with lighter weight to master the technique well.
Dumbbell incline row is one of the safest middle back exercises and in the same time one of the most effective ones. Lower back is in a safe position and you can fully concentrate on the muscles that are directly involved in the pulling motion – middle back, lats and biceps. Because the hands are not in a 90-degree angle with the torso but rather a 45-degree angle, traps are also significantly involved.
Squeeze the shoulder blades when you pull the dumbbells towards the bench.