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Exercise 1330 · REF ZIViNh1

Dumbbell Reverse Grip Incline Bench One Arm Row exercise animation

Dumbbell Reverse Grip Incline Bench One Arm Row

Category
Back
Equipment
Dumbbell
Target
Upper Back

A reverse, underhand grip on a one-arm incline row changes the angle the elbow travels compared to a standard row grip, generally bringing the lats and biceps in a bit more directly. The chest-supported incline bench takes the lower back out of the equation entirely, letting the back muscles do the pulling without worrying about spinal stability. Training one arm at a time also lets each side be pulled to full fatigue independently.

How to Do the Dumbbell Reverse Grip Incline Bench One Arm Row

  1. Set up an incline bench at a 45-degree angle.
  2. Place a dumbbell on the floor next to the bench.
  3. Stand facing the bench with your feet shoulder-width apart.
  4. Bend at the waist and place your left knee and left hand on the bench for support.
  5. Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
  6. Keep your back straight and your core engaged.
  7. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
  8. Squeeze your back muscles at the top of the movement.
  9. Lower the dumbbell back down to the starting position in a controlled manner.
  10. Repeat for the desired number of repetitions.
  11. Switch sides and repeat the exercise with your left arm.

Muscles Worked

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