PlanWorkouts

Exercise 1331 · REF 9pQSkH8

Dumbbell Reverse Grip Incline Bench Two Arm Row exercise animation

Dumbbell Reverse Grip Incline Bench Two Arm Row

Category
Back
Equipment
Dumbbell
Target
Upper Back

This two-arm version of the reverse grip incline row keeps the same underhand angle that brings the biceps and lats in together, just with both sides working simultaneously rather than one at a time. The chest support removes the lower back from the movement, so heavier loads can be used safely compared to a standing bent-over row. It's an efficient way to load the upper back hard without adding to spinal fatigue.

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

  1. Set up an incline bench at a 45-degree angle.
  2. Sit on the bench with your chest against the backrest and your feet flat on the ground.
  3. Hold a dumbbell in each hand with an underhand grip.
  4. Lean forward and let your arms hang straight down, fully extended.
  5. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
  6. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Reverse Grip Incline Bench Two Arm Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

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