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Dumbbell Reverse Grip Incline Bench Two Arm Row

Dumbbell Reverse Grip Incline Bench Two Arm Row

The Dumbbell Reverse Grip Incline Bench Two Arm Row is a compound exercise that primarily targets the muscles in your upper back, posterior shoulders, and biceps. It is a variation of the traditional dumbbell row, but with a reverse grip and performed on an incline bench. This exercise is an excellent choice for individuals looking to develop a strong and defined back. The reverse grip used in this exercise places more emphasis on the muscles of the upper back, particularly the rhomboids, trapezius, and rear deltoids. It helps to improve posture, strengthen the pulling muscles of the upper body, and enhance overall upper body strength. Performing the Dumbbell Reverse Grip Incline Bench Two Arm Row on an incline bench provides a stable base and a greater range of motion compared to other rowing exercises. By elevating your chest, it engages your upper back muscles more effectively and allows for a deeper contraction with each repetition. Incorporating this exercise into your workout routine can lead to improved muscle balance, enhanced pulling strength, and better overall upper body development. It can be varied by adjusting the incline of the bench or using different variations of grip width to add diversity to your training regimen. Remember to start with lighter weights and gradually increase the load as you become comfortable with the movement. Proper form and technique are crucial when performing this exercise to ensure optimal muscle activation and to prevent injury. As always, it's essential to listen to your body and adjust the exercise as needed to suit your individual fitness level.


  • Start by setting up an incline bench to a desired angle, typically between 30-45 degrees.
  • Sit on the incline bench with your feet firmly planted on the ground.
  • Hold a dumbbell in each hand with a reverse grip (palms facing your body) and let them hang down by your sides.
  • Lean forward, maintaining a straight back, until your chest is almost touching your thighs.
  • Engage your core and retract your shoulder blades as you pull the dumbbells up towards your chest, leading with your elbows.
  • Squeeze your back muscles at the top of the movement, and then slowly lower the dumbbells back down to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise, avoiding excessive swinging or rounding of the back.

Tips & Tricks

  • Focus on engaging your back muscles throughout the exercise.
  • Maintain a neutral spine and avoid arching your back.
  • Squeeze your shoulder blades together at the top of the movement for maximum contraction.
  • Use a controlled and deliberate tempo, avoiding any swinging or jerking motions.
  • Start with lighter dumbbells and gradually increase the weight as you gain strength and improve form.
  • Ensure proper elbow positioning by keeping them close to your body and avoid flaring them out.
  • Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase of the exercise.
  • Take breaks between sets to allow for adequate recovery and prevent overexertion.
  • Include variations of the exercise to target different parts of the back, such as using a single-arm row or adding a twist at the top of the movement.
  • Combine the dumbbell reverse grip incline bench two arm row with other exercises to create a well-rounded and balanced training program for the upper body.

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