Dumbbell Incline Row
Description
The dumbbell incline row is a horizontal pulling exercise performed lying face down on an incline bench with a dumbbell in each hand. The chest-supported position eliminates lower-back demand and momentum, forcing strict back contraction. The independent dumbbells allow a longer range of motion and expose left-right imbalances.
Muscle Group
Equipment Required
Dumbbell Incline Row Instructions
- Set an adjustable bench to roughly 30 to 45 degrees. Lie face down with your chest on the pad, chin clearing the top of the bench.
- Hold a dumbbell in each hand hanging straight down, palms facing each other.
- Plant your toes on the floor. Press your chest into the pad. Brace your core.
- Row both dumbbells up by driving your elbows back. Keep your chest on the pad.
- Squeeze your shoulder blades together at the top. Pause briefly.
- Lower the dumbbells under control. Feel the stretch in your lats.
- Maintain chest contact throughout. No lifting or rocking.
- Repeat for the desired number of reps.
Dumbbell Incline Row Form & Visual
Dumbbell Incline Row Benefits
- Eliminates lower-back involvement entirely
- Forces strict back contraction with no momentum
- Independent dumbbells expose left-right imbalances
- Longer range of motion than barbell chest-supported rows
- Excellent for lifters with lower-back issues
- Works at home with dumbbells and a bench
Dumbbell Incline Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Forearms and grip
Dumbbell Incline Row Variations & Alternatives
- Barbell Incline Row
- Dumbbell Bent Over Row
- One-Arm Dumbbell Row
- Dumbbell Renegade Row
- Neutral-Grip Incline Dumbbell Row
- Underhand Incline Dumbbell Row
- Pause Incline Dumbbell Row
