Dumbbell Reverse Grip Incline Bench One Arm Row
Description
The dumbbell reverse grip incline bench one arm row uses an underhand grip and an incline chest supported position. The reverse grip pulls the elbow tight and emphasizes the lower lats and biceps.
Muscle Group
Equipment Required
Dumbbell Reverse Grip Incline Bench One Arm Row Instructions
- Set an incline bench to about 30 to 45 degrees.
- Grab a dumbbell and lie chest down on the bench.
- Hold the dumbbell with an underhand grip and arm hanging.
- Brace the core and keep the chest pressed into the pad.
- Pull the dumbbell up by driving the elbow back along your side.
- Squeeze the lat hard at the top of the pull.
- Lower the dumbbell slowly back to a full arm hang.
- Complete all reps on one side then switch arms.
Dumbbell Reverse Grip Incline Bench One Arm Row Form & Visual
Dumbbell Reverse Grip Incline Bench One Arm Row Benefits
- Hits the lower lats with the underhand grip.
- Recruits the biceps heavily through the supinated grip.
- Chest support eliminates lower back fatigue.
- Single arm work allows full range and balance correction.
- Builds pulling strength for chin ups and rows.
- Joint friendly with controlled bench supported tempo.
Dumbbell Reverse Grip Incline Bench One Arm Row Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Brachialis
- Posterior deltoid
Dumbbell Reverse Grip Incline Bench One Arm Row Variations & Alternatives
- Dumbbell One Arm Row
- Chest Supported Row Underhand
- Cable One Arm Row
- Bent Over Row Underhand
