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Dumbbell Reverse Grip Incline Bench One Arm Row

Dumbbell Reverse Grip Incline Bench One Arm Row

The Dumbbell Reverse Grip Incline Bench One Arm Row is a dynamic exercise that targets multiple muscle groups in the upper body, including the back, shoulders, and arms. This exercise is performed using a dumbbell and an incline bench, making it an excellent choice for individuals looking to strengthen and tone their upper body at home or in the gym. The key benefits of this exercise lie in its ability to engage the back muscles, particularly the latissimus dorsi or "lats." The reverse grip used in this exercise places greater emphasis on the upper back muscles, which helps improve posture and overall back strength. Additionally, it targets the biceps and shoulders, supporting overall upper body strength development. Performing the Dumbbell Reverse Grip Incline Bench One Arm Row requires proper form and technique. It is essential to maintain a stable core, avoiding excessive twisting or arching of the back. By rowing the dumbbell towards the hip, you engage the targeted muscles effectively. As with any exercise, it's crucial to start with lighter weights and gradually increase as strength and technique improve. Incorporating the Dumbbell Reverse Grip Incline Bench One Arm Row into your workout routine can provide a challenging and effective upper body workout. Remember to always warm up before exercising, maintain proper form, and listen to your body's limitations. Regularly incorporating this exercise into your fitness regimen can help you achieve your strength and muscle-building goals.


  • Start by setting an incline bench to a moderate angle (around 45 degrees).
  • Place a dumbbell on the floor at the head of the bench.
  • Position yourself on the bench by lying face down, with your chest and stomach against the bench surface and feet flat on the floor.
  • Reach down and pick up the dumbbell with your right hand using a reverse grip (palm facing up).
  • With your right knee bent, rest your right arm and the dumbbell on the bench for support.
  • Keep your torso stationary and elevate the dumbbell towards your chest by retracting the shoulder blade, while keeping your elbow close to your body.
  • Squeeze your back muscles at the top of the movement and hold for a second.
  • Lower the dumbbell back to the starting position in a controlled manner.
  • Repeat for the desired number of reps with your right arm.
  • Switch sides and perform the exercise with your left arm.

Tips & Tricks

  • Maintain proper form throughout the exercise, ensuring that your back is straight and shoulders are pulled back.
  • Engage your core muscles by drawing your belly button towards your spine.
  • Use a controlled and smooth motion while performing the rowing movement, avoiding any jerking or swinging motions.
  • Focus on squeezing your shoulder blade as you perform the row, feeling the contraction in your back muscles.
  • Exhale as you pull the dumbbell up and inhale as you return to the starting position.
  • Start with a weight that allows you to complete the desired number of repetitions with good form, gradually increasing the weight as you get stronger.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation and reduce the risk of injury.
  • Ensure that your bench is set to an incline position that allows you to fully extend your arm and achieve a full range of motion.
  • Include this exercise as part of a well-rounded back workout routine to target different muscles from various angles.
  • Give yourself enough rest between sets to allow your muscles to recover, but avoid resting for too long to maintain intensity.

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