Lie chest down on an incline bench with a dumbbell in each hand hanging at arms’ length. Row the elbows back as far as possible while squeezing the shoulder blades back together and down, and then lower under control.
 
Purpose
The dumbbell incline bench row strengthens the back, shoulders and arms. It’s a good way to enforce stricter rowing without the hassle of setting up flat bench rows. It will also provide more emphasis on the upper back relative to flat rows.
 
Programming
Generally sets of 6-15 reps are appropriate.