Dumbbell Reverse Grip Incline Bench Two Arm Row
Description
The dumbbell reverse grip incline bench two-arm row is a chest-supported row performed lying face down on an incline bench with a supinated (underhand) grip. The chest support eliminates body english, and the underhand grip shifts more work to the biceps and lower lats.
Muscle Group
Equipment Required
Dumbbell Reverse Grip Incline Bench Two Arm Row Instructions
- Set an incline bench to 30 to 45 degrees. Lie face down with your chest on the pad and feet on the floor.
- Hold a dumbbell in each hand with a supinated (underhand) grip, arms hanging straight down.
- Row both dumbbells up toward your lower ribs by driving your elbows back along your sides.
- Squeeze your shoulder blades together at the top.
- Lower under control over two seconds.
- The chest support eliminates all momentum — every rep is strict.
- Keep your chin above the top of the bench. Breathe steadily.
- Use moderate weight. Aim for 10 to 12 reps per set.
Dumbbell Reverse Grip Incline Bench Two Arm Row Form & Visual
Dumbbell Reverse Grip Incline Bench Two Arm Row Benefits
- Strict isolation — chest support eliminates body english
- Supinated grip targets lower lats and biceps
- Easy on the lower back
- Builds back thickness
- Easy to load progressively
- Excellent for hypertrophy
Dumbbell Reverse Grip Incline Bench Two Arm Row Muscles Worked
- Latissimus dorsi (lower fibers)
- Biceps brachii (increased involvement)
- Trapezius (middle)
- Rhomboids
- Posterior deltoid
Dumbbell Reverse Grip Incline Bench Two Arm Row Variations & Alternatives
- Dumbbell Incline Row (overhand)
- Dumbbell Bent Over Row
- Chest-Supported Dumbbell Row
- Prone Incline Row (neutral grip)
- T-Bar Row
