Dumbbell Reverse Grip Incline Bench Two Arm Row

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Lie prone (face down) on the bench with your chest firmly against the pad and feet planted securely on the floor.
3. Grasp a dumbbell in each hand using a supinated (reverse) grip, with palms facing forward.
4. Let your arms hang straight down toward the floor, maintaining a slight bend in the elbows to protect the joints.

How to do it

1. Exhale as you pull the dumbbells toward your waist, driving your elbows back and up toward the ceiling.
2. Squeeze your shoulder blades together at the top of the movement for a brief pause.
3. Inhale as you slowly lower the weights back to the starting position with full control.
4. Maintain a controlled 2-1-2-0 tempo (2 seconds up, 1 second squeeze, 2 seconds down).

Form checklist

• Keep your chest glued to the bench throughout the entire set to prevent swinging.
• Maintain a neutral spine by tucking your chin slightly and looking at the floor.
• Keep your elbows tucked close to your ribcage to maximize lat and bicep tension.
• Ensure the movement is initiated by the back muscles, not by jerking the wrists.

Pro tips

• Focus on pulling the dumbbells toward your hips rather than your armpits to better engage the lower lats.
• Think of your hands as hooks; pull through your elbows to minimize forearm fatigue and maximize back engagement.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction on every rep.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the dumbbell reverse grip incline bench two arm row work?

The dumbbell reverse grip incline bench two arm row primarily targets the lats, rhomboids, and trapezius, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the dumbbell reverse grip incline bench two arm row?

The dumbbell reverse grip incline bench two arm row uses dumbbell.

Is the dumbbell reverse grip incline bench two arm row good for beginners?

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

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius