Dumbbell Incline Row

Dumbbell Incline Row


This exercise involves lying face down on an incline bench while holding dumbbells and rowing them up towards your chest. It primarily targets the upper back muscles and can also engage the biceps and shoulders.

Muscle Group

Equipment Required

Dumbbell Incline Row Instructions

  1. Start by placing a dumbbell on each side of an incline bench.
  2. Position yourself face down on the bench with your chest and stomach resting against the incline.
  3. Grab the dumbbells with an overhand grip and let your arms hang straight down towards the floor.
  4. Engage your back muscles and pull the dumbbells up towards your chest, keeping your elbows close to your body.
  5. Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of reps.

Dumbbell Incline Row Form & Visual

Dumbbell Incline Row

Dumbbell Incline Row Benefits

  • Targets multiple muscle groups including the back, shoulders, and biceps
  • Improves posture and upper body strength
  • Can be modified for different fitness levels by adjusting weight and incline angle
  • Engages stabilizer muscles in the core and lower body
  • Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling

Dumbbell Incline Row Muscles Worked

  • Rhomboids
  • Trapezius
  • Latissimus dorsi
  • Biceps brachii
  • Forearm muscles

Dumbbell Incline Row Variations & Alternatives

  • Single-arm Dumbbell Incline Row
  • Wide-grip Dumbbell Incline Row
  • Reverse-grip Dumbbell Incline Row
  • Alternating Dumbbell Incline Row
  • Renegade Row with Dumbbells