How to do the Dumbbell Incline Row
Dumbbell Incline Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Dumbbell Incline Row demonstration · © GymiaFit
Dumbbell Incline Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell Incline Row step by step
- 1Set up an incline bench at a 45-degree angle.
- 2Grab a dumbbell in each hand and sit on the bench with your chest against the incline.
- 3Extend your arms fully, allowing the dumbbells to hang straight down from your shoulders.
- 4Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- 6Repeat for the desired number of repetitions.
A free workout that uses it
Dumbbell Incline Row — questions
What muscles does the Dumbbell Incline Row work?
The Dumbbell Incline Row primarily targets the Upper Back. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Incline Row?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Incline Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Incline Row?
Dumbbell Bent Over Row, Dumbbell One Arm Bent-over Row, Dumbbell Palm Rotational Bent Over Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Incline Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.