Dumbbell Incline Row

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Lie face down on the bench with your chest firmly against the pad and your feet planted securely on the floor for stability.
3. Grasp a dumbbell in each hand with a neutral grip (palms facing each other) and let your arms hang straight down.
4. Retract your shoulder blades slightly to set your starting position and engage your core.

How to do it

1. Exhale as you pull the dumbbells toward your hips, driving your elbows back and up toward the ceiling.
2. Squeeze your shoulder blades together at the top of the movement for a one-second peak contraction.
3. Inhale as you slowly lower the weights back to the starting position, maintaining control throughout the descent.
4. Follow a controlled tempo, such as two seconds up and two seconds down, to maximize time under tension.

Form checklist

• Keep your chest glued to the bench throughout the entire set to prevent momentum.
• Avoid shrugging the weights; keep your shoulders depressed and away from your ears.
• Maintain a neutral spine by looking slightly forward or down at the floor, not up.
• Ensure your elbows travel past your torso to maximize the engagement of the lats and rear deltoids.

Pro tips

• Imagine pulling through your elbows rather than pulling with your hands to better engage the back and minimize bicep dominance.
• At the bottom of the rep, allow the dumbbells to pull your shoulders forward slightly for a full stretch of the lats and traps before starting the next rep.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction to increase intensity.
• Perform the movement with a supinated grip (palms facing forward) to increase bicep and lower lat involvement.

Frequently asked

What muscles does the dumbbell incline row work?

The dumbbell incline row primarily targets the lats and rhomboids, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the dumbbell incline row?

The dumbbell incline row uses dumbbell.

Is the dumbbell incline row good for beginners?

The dumbbell incline row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius