Videos
Instructions
- Set the incline bench at approximately 45 degrees.
- Lie chest-down on the bench, feet firmly planted on the floor.
- Hold a dumbbell in each hand with arms extended and palms facing each other.
- Pull the dumbbells toward your sides by bending your elbows and squeezing your shoulder blades together.
- Lower the dumbbells under control back to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your chest in contact with the bench at all times.
- Avoid using momentum or swinging the weights.
- Focus on retracting your shoulder blades to initiate the row.
- Maintain a neutral spine and relaxed neck throughout the movement.
Breathing Tips
- Inhale as you lower the dumbbells.
- Exhale as you pull the dumbbells up toward your body.
Medical restrictions
- Shoulder impingement
- Lower back pain or spinal disc issues
- Rotator cuff injuries
Description
The Dumbbell Incline Row is an effective upper-body strength training exercise designed to target the back muscles while minimizing strain on the lower back. Performed lying face-down on an incline bench, this movement uses dumbbells to engage the lats, rhomboids, and posterior deltoids with strict form. By supporting the torso on a bench, it limits cheating and momentum, promoting better muscle isolation and contraction. This makes it a safer alternative to traditional bent-over rows for those with lumbar concerns. Suitable for intermediate lifters, the incline dumbbell row helps develop a thicker, more defined upper back while also improving posture and pulling strength. It's commonly used in bodybuilding and strength routines to address upper back imbalances and enhance scapular control. Whether you're training for size, strength, or injury prevention, the Dumbbell Incline Row offers excellent benefits with minimal equipment.
What muscles do dumbbell incline rows work?
Dumbbell incline rows primarily work the back muscles, including the lats, rhomboids, and traps, with secondary engagement of the rear deltoids and biceps.
Is the dumbbell incline row safe for lower back pain?
Yes, the incline bench supports the torso, reducing stress on the lower back and making the dumbbell incline row a safer choice for individuals with back issues.
How many sets and reps should I do for dumbbell incline rows?
For muscle growth, perform 3–4 sets of 8–12 reps. For strength, opt for 4–5 sets of 6–8 reps using heavier weights with proper form.
What bench angle is best for dumbbell incline rows?
A 30 to 45-degree incline bench angle is ideal to maximize upper back activation while maintaining proper body support.
Can beginners do dumbbell incline rows?
Yes, beginners can perform dumbbell incline rows using light weights to learn proper form and develop foundational back strength.