Dumbbell Incline Row
Also called chest-supported dumbbell row, incline bench dumbbell row
Quick answer
The incline dumbbell row is a chest-supported row where you lie face down on a low incline bench and pull two dumbbells up and out until your elbows bend to about 90 degrees. It targets the middle back, with the lats and rear shoulders assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
How to do Dumbbell Incline Row
- 1
Stand and lean on an incline bench (at about 30 degrees height) face down. The top on the bench should be on your chest. Hold a dumbbell in each hand in a overhand grip and hold your arms straight. Your palms should be facing backward. This is your starting position.
- 2
Using your upper back and elbows to drive the movement, raise the dumbbells up until your upper arms and forearms make a 90 degree angle.
- 3
After a brief pause, slowly return to the starting position.
Form cues
- Keep your chest on the pad from the first rep to the last.
- Lead with your elbows, pulling up and out until your upper arms reach torso level.
- Squeeze your shoulder blades together at the top.
- Let your arms hang long and your shoulder blades spread at the bottom.
- Keep your chin tucked and neck in line rather than looking up.
Breathing: Breathe out as you row the dumbbells up and squeeze your shoulder blades; breathe in as you lower them back to straight arms.
Common Dumbbell Incline Row mistakes
Lifting the chest off the pad to finish
Keep your sternum on the bench and use a weight you can row without arching up.
Shrugging the shoulders toward the ears
Pull your elbows back and your shoulder blades together, keeping your neck long.
Short reps with bent arms at the bottom
Lower until your arms are straight and your shoulder blades spread before the next pull.
Jerking the dumbbells up with momentum
Pause briefly at the top and lower under control so your back does the work.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–12 | 1–2 min |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Dumbbell Incline Row variations and alternatives
Variations
- Incline Bench Pull
The barbell version of the chest-supported row, with both hands on one bar.
- Neutral-grip incline row
Palms facing each other with elbows tucked closer to your sides shifts more work to the lats.
- Single-arm incline row
Rowing one dumbbell at a time lets you focus on each side of the back.
Alternatives
- Seated Cable Rows
Another supported row that is easy to load in small steps.
- One Arm Dumbbell Rows
Supported by one hand and knee on a flat bench, allowing a heavier dumbbell.
- Bent Over Dumbbell Rows
No bench needed, but your lower back has to hold the hinged position.
- Reverse Machine Flyes
Focuses on the rear shoulders and upper back with straight arms.
Dumbbell Incline Row FAQ
What muscles does the incline dumbbell row work?
The incline dumbbell row mainly works your middle back, including the rhomboids and middle trapezius that squeeze your shoulder blades together. Your lats and rear shoulders help pull your arms back, and your biceps and forearms help bend the elbows and hold the weights. Rowing with elbows flared, as shown here, puts more emphasis on the upper back and rear shoulders.
Incline dumbbell row vs bent-over row: which is better?
The incline row supports your chest, so your lower back doesn't have to hold a hinged position and you can focus fully on your upper back. The bent-over row trains your lower back and hips as well and usually allows heavier loads. If your lower back tires before your upper back, or you want strict upper-back work, the incline version is a good choice.
What bench angle should I use for incline rows?
A low incline of about 30–45 degrees works for most people. It should be high enough that the dumbbells can hang without touching the floor, and low enough that you can lean your chest on the pad with your feet planted. Adjust until you can row through a full range without your chest lifting off the bench.
Should my elbows be wide or tucked on incline rows?
Both are valid. Flaring your elbows out to about 90 degrees from your body, as in this version, targets the upper and middle back and rear shoulders more. Tucking them closer to your sides with palms facing each other brings the lats in more. Many lifters use both, either in different sessions or as different training blocks.
Sources
Related calculators
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