Incline Bench Reverse Grip Single Arm Dumbbell Row

In SetGrip: Dumbbell Row (Incline Bench, Reverse Grip, Single Arm)

Secondary muscles
Biceps, Delts
Body part
Back
Laterality
Unilateral (one arm at a time)
Category
Strength

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Running the reverse-grip incline row one arm at a time frees a hand to brace on the bench, so you can push sets closer to failure without your position collapsing. The supinated grip tucks the elbow low along your ribs, and rowing each side separately exposes any strength gap the two-arm version hides.

How to do the Incline Bench Reverse Grip Single Arm Dumbbell Row

  1. Set up an incline bench at a 45-degree angle.
  2. Place a dumbbell on the floor next to the bench.
  3. Stand facing the bench with your feet shoulder-width apart.
  4. Bend at the waist and place your left knee and left hand on the bench for support.
  5. Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
  6. Keep your back straight and your core engaged.
  7. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
  8. Squeeze your back muscles at the top of the movement.
  9. Lower the dumbbell back down to the starting position in a controlled manner.
  10. Repeat for the desired number of repetitions.
  11. Switch sides and repeat the exercise with your left arm.

Tip: Pause for a full count with the handle at your torso before letting it go back.

Muscles worked

Primary

Upper Back · Back

The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.

Secondary

  • Biceps — The biceps bend the elbow on every row but should never be the muscle that fails first.
  • Delts — The rear delts do a lot of work on face pulls and wide, high rows, where the elbows travel out to the sides.

Common mistakes

  • Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
  • Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
  • Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
  • Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–6 per side2–3 min
Muscle growth3–4 × 6–12 per side90–120 s
Endurance2–3 × 12–20 per side60 s

Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.

Variations and alternatives

Similar exercises

Without dumbbell

Easier and harder

Frequently asked questions

What muscles does the Incline Bench Reverse Grip Single Arm Dumbbell Row work?

The Incline Bench Reverse Grip Single Arm Dumbbell Row primarily works the upper back. It also involves the biceps and delts, which assist the movement and stabilise the joints.

Is the Incline Bench Reverse Grip Single Arm Dumbbell Row good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Bench Reverse Grip Single Arm Dumbbell Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Incline Bench Reverse Grip Single Arm Dumbbell Row?

If you cannot do the Incline Bench Reverse Grip Single Arm Dumbbell Row, try the Close Grip Single Arm Bodyweight Standing Row, the TRX Suspension Row or the Incline Bench Rope Cable Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Incline Bench Reverse Grip Single Arm Dumbbell Row, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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