Incline Bench Dumbbell Row
In SetGrip: Dumbbell Row (Incline Bench)
- Primary muscleUpper Back
- EquipmentDumbbell
- DifficultyIntermediate
- TypeCompound · Pull
Bracing your chest on an incline bench takes the hips and lower back out of the row, so the dumbbells load your mid-back in isolation and any cheating shows immediately. Because the pad blocks momentum, expect lighter weight than the Bent over Dumbbell Row and a deeper stretch as the bells hang at the bottom.
How to do the Incline Bench Dumbbell Row
- Set up an incline bench at a 45-degree angle.
- Grab a dumbbell in each hand and sit on the bench with your chest against the incline.
- Extend your arms fully, allowing the dumbbells to hang straight down from your shoulders.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
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.
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
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 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
Frequently asked questions
What muscles does the Incline Bench Dumbbell Row work?
The Incline Bench 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 Dumbbell Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Bench 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 Dumbbell Row?
If you cannot do the Incline Bench Dumbbell Row, try the TRX Suspension Row, the Incline Bench Rope Cable Row or the Incline Bench Reverse Grip Single Arm Dumbbell 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 Dumbbell Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 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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