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Dumbbell Incline Row

Dumbbell Incline Row

The Dumbbell Incline Row is a challenging compound exercise that targets primarily the muscles in your upper back, including the rhomboids, rear deltoids, and trapezius. This exercise also engages your biceps and core muscles for stability. It is a great exercise option for individuals looking to build upper body strength, enhance posture, and improve overall back muscle definition. To perform the Dumbbell Incline Row, you will need an adjustable bench set at a 45-degree angle and a pair of dumbbells. Start by placing the bench at the desired angle and sit with your chest pressed against the pad. Grab the dumbbells with an overhand grip, keep your arms fully extended, and let them hang straight down toward the floor. Next, retract your shoulder blades, squeeze your back muscles, and pull the dumbbells up towards your ribcage. Ensure that you keep your elbows close to your sides and focus on using your back muscles to perform the movement. Pause for a moment and then slowly lower the dumbbells back to the starting position with control. To increase the intensity of the exercise, you can increase the weight of the dumbbells or perform the movement at a steeper incline. Alternatively, if you are just starting out, you can use lighter dumbbells or even omit weights altogether and focus on mastering the movement pattern. Remember to maintain a neutral spine throughout the exercise, engage your core muscles, and breathe regularly. Start with a weight that challenges you but allows for proper form. As with any exercise, it is crucial to listen to your body and stop immediately if you experience pain or discomfort.


  • Start by placing a bench in an incline position, at an angle of around 45 degrees.
  • Hold a dumbbell in each hand and sit with the chest and stomach resting against the incline bench.
  • Extend your arms fully, letting the dumbbells hang straight down towards the floor. This is your starting position.
  • Pull the dumbbells up towards your torso, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement.
  • Pause for a moment, then slowly lower the dumbbells back to the starting position with controlled movement.
  • Repeat for the desired number of repetitions.
  • Remember to maintain a neutral spine throughout the exercise and engage your core for stability.

Tips & Tricks

  • Maintain proper form during the exercise to engage the targeted muscles effectively.
  • Focus on squeezing the shoulder blades together at the top of the movement to maximize back contraction.
  • Use a weight that challenges you but still allows for proper execution of the exercise.
  • Engage the core muscles by keeping the abs and lower back engaged throughout the movement.
  • Perform the exercise in a controlled manner, emphasizing the mind-muscle connection.
  • Incorporate variations such as alternating arms or using different grips to target different areas of the back.
  • Include this exercise as part of a well-rounded back training program to ensure overall development.
  • Proper warm-up before performing the exercise is essential to prevent injuries.
  • Allow enough time for recovery and rest between sets and workout sessions to optimize muscle growth and repair.
  • Pay attention to your breathing pattern, exhaling during the pulling phase and inhaling during the return phase.


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