Dumbbell Incline Row

Dumbbell Incline Row

The dumbbell incline row is a versatile and effective exercise that targets the muscles in your upper back, shoulders, and arms. This compound movement is perfect for those looking to build strength and improve posture. This exercise is performed on an inclined bench and involves rowing the dumbbells up towards your chest while keeping your upper body stable. One of the key benefits of the dumbbell incline row is its ability to activate multiple muscle groups. By engaging your rhomboids, rear deltoids, and biceps, this exercise helps improve your overall upper body strength and stability. Additionally, targeting these muscles can have a positive impact on your posture, helping you stand taller and alleviating any hunched-over tendencies. The incline row can be modified to suit different fitness levels, making it suitable for beginners and advanced lifters alike. By adjusting the incline angle or using different dumbbell weights, you can challenge yourself and progressively increase the difficulty of the exercise as you get stronger. Adding the dumbbell incline row to your workout routine can bring variety and diversity to your upper body workouts. Its functional nature translates well into daily activities and can enhance your performance in tasks that involve pulling or lifting movements. Remember to consult with a fitness professional to ensure proper form and technique for optimal results.


  • Start by setting up a flat bench at a 45-degree incline and place a pair of dumbbells at the end of the bench.
  • Face down on the bench with your chest firmly pressed against the incline, grab the dumbbells with a neutral grip (palms facing each other).
  • Keep your feet firmly planted on the floor and extend your arms fully, allowing the dumbbells to hang straight down from your shoulders.
  • Begin the movement by retracting your shoulder blades and pulling the dumbbells up towards your ribcage, keeping your elbows close to your body.
  • Squeeze your back muscles at the top of the movement and hold for a brief pause.
  • Lower the dumbbells back down in a controlled manner, fully extending your arms and feeling a stretch in your lats.
  • Repeat for the desired number of repetitions, ensuring proper form and control throughout the exercise.

Tips & Tricks

  • Dumbbell Incline Row is an excellent exercise to strengthen your back. Here are ten tips and tricks to get better at this exercise:
  • Warm up before starting the exercise to prime your muscles and prevent injuries.
  • Maintain proper form throughout the exercise by keeping a neutral spine and avoiding excessive swinging or jerking motions.
  • Engage your core muscles by drawing your belly button in towards your spine throughout the movement.
  • Focus on squeezing your shoulder blades together at the top of the movement to effectively engage your back muscles.
  • Start with lighter weights and gradually increase the resistance once you have mastered the proper form and technique.
  • Control the weight on both the positive (pulling) and negative (lowering) phases of the exercise for maximum muscle activation.
  • Use a bench set at a 30-45 degree angle to perform the dumbbell incline row, as this targets the upper and middle back muscles more effectively.
  • Experiment with different grip variations, such as pronated (palms facing down) or supinated (palms facing up), to target different areas of the back.
  • Consider incorporating pauses or isometric holds at the top of the movement to increase the intensity and challenge your muscles.
  • Ensure to include sufficient rest and recovery in between sets to allow your muscles to properly repair and grow.


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