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Exercise 0327 · REF 7vG5o25

Dumbbell Incline Row exercise animation

Dumbbell Incline Row

Category
Back
Equipment
Dumbbell
Target
Upper Back

Rowing from a chest-supported incline bench takes the lower back completely out of the movement, unlike a standing bent-over row where it has to work isometrically just to hold the position. That support lets the upper back focus purely on pulling without worrying about spinal stability at the same time. It's a good option for lifters with lower-back issues who still want heavy rowing volume.

How to Do the Dumbbell Incline Row

  1. Set up an incline bench at a 45-degree angle.
  2. Grab a dumbbell in each hand and sit on the bench with your chest against the incline.
  3. Extend your arms fully, allowing the dumbbells to hang straight down from your shoulders.
  4. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Incline Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have dumbbell? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Dumbbell Incline Row work?
The Dumbbell Incline Row primarily targets the upper back, with the biceps and shoulders assisting.
What equipment do I need for the Dumbbell Incline Row?
The Dumbbell Incline Row is done with a dumbbell.
What's a good alternative to the Dumbbell Incline Row?
If you don't have access to a dumbbell, the Back Lever targets the same upper back using body weight instead.