VARIATIONS
- One-Arm Dumbbell RowOneBothFlat, parallel to the floorRhomboids · Back · Dumbbell
- One-Arm Cable Bent-Over RowOneFlat, parallel to the floorBent overLats · Back · Cable Machine
- Bent Over Barbell RowPronatedFlat, parallel to the floorShoulder-widthBack · Barbell
- Alternating Kettlebell RowAt the sidesAlternatingBothRhomboids · Back · Kettlebell
- Two-Arm Kettlebell RowFlat, parallel to the floorBent overRhomboids · Back · Kettlebell
- T-Bar RowV-barFlat, parallel to the floorBent overLats · Back · T-Bar
- Incline Cable PulldownLats · Back · Cable Machine · Incline Bench
- Incline Bench Single-Arm Low Cable RowD-handleOneFacing the anchorLats · Back · Cable Machine · Incline Bench
- Alternating Bent-Over Dumbbell RowAlternatingBent armsFlat, parallel to the floorRhomboids · Back · Dumbbell
- Machine T-Bar RowPronatedSeatedLats · Back · Machine · T-Bar
- Cable Low RowSeatedLowLats · Back · Cable Machine
- Incline Bench Overhead PulldownLats · Back · Incline Bench · Cable Machine
Incline Dumbbell Row
Chest rests on incline bench while rowing dumbbells
This compound pull targets the rhomboids and lats while the incline bench supports the chest to isolate the back muscles. It builds upper back thickness and improves posture with minimal lower back strain.
HOW TO DO IT
- Set an adjustable bench to a 30 to 45-degree incline.
- Lie face down with your chest firmly against the pad.
- Hold a dumbbell in each hand with arms hanging straight down.
- Pull the weights up toward your hips while squeezing your shoulder blades.
- Pause briefly at the top of the movement.
- Lower the dumbbells back to the starting position with control.
COMMON MISTAKES
- Using momentum to swing the weights upward.
- Shrugging the shoulders toward the ears instead of retracting.
- Cutting the range of motion short at the bottom.
- Arching the lower back despite chest support.
TIPS
- Lead the movement with your elbows, not your hands.
- Keep your neck neutral by looking at the floor.
- Imagine trying to hold a pencil between your shoulder blades.
DETAILS
- Muscles
- Back
- Equipment
- DumbbellIncline Bench
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Row
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Lying face down
- Body support
- Chest supported
- Bench angle
- Incline
SIMILAR EXERCISES
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