How To Do Incline Dumbbell Row

Incline Dumbbell Row Exercise

Incline Dumbbell Row is a great exercise for targeting the back muscles particularly the lats and middle back.

It also builds the upper back, traps, rear shoulders, biceps and forearms.

Incline Dumbbell Row is a safer alternative to Barbell Rows because your chest is supported by an incline bench which keeps your back from rounding.

It also helps you maintain proper form and technique throughout the exercise.

Incline Dumbbell Rows How To

  • Lie face down on an incline bench that is set at a 45 degree angle. Your head should be just over the incline bench and your chest firmly supported on the padding. Your upper back must be in line with your lower back and heels. Keep a slight bend in your legs and push your toes against the floor for better stability.
  • Grab a pair of dumbbells using a parallel grip. Your hands must be directly in line with your shoulders. Maintain a slight bend in your elbows.
  • Pull the dumbbells toward your lower lats; keep your elbows in, do not flare your elbows. Think of pulling backward then forward not up and down. At the top of the exercise, contract the scapulae hard by squeezing your shoulders in. You should feel a pinch in your rear shoulders and traps.
  • Slowly bring the dumbbells back to the starting position. Maintain a slight bend in your elbows.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Incline Dumbbell Rows is more of an isolation exercise which means you get better results by using moderately heavy weights and focusing on form and technique.

Always go for a nice, hard contraction at the top of the exercise by holding the position for a count of “one” and a deep stretch at bottom by letting the dumbbells hang lower. Do not round or hunch your shoulders over.

Variations: Incline Bench Pull, Landmine Row

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Incline Dumbbell Row