Dumbbells
Incline dumbbell row
Incline dumbbell row mainly works your upper back and lats. It also helps your rear shoulders and biceps.
Step by step
- Lie chest down on the incline bench, arms hanging straight.
- Row the dumbbells toward your sides, elbows back.
- Pause and squeeze, then lower slowly to straight arms.
What you should feel
A squeeze between your shoulder blades and in your mid back; your lower back and neck should feel nothing.
Common mistake
Lifting your chest off the bench to cheat; keep it pressed on the pad and use lighter weights.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Machine high rowUpper back, Lats
Chest-supported T-bar rowUpper back, Lats
Smith machine rowUpper back, Lats
T-bar rowUpper back, Lats
Two-arm kettlebell rowUpper back, LatsBody weightLying Y-T-W raiseUpper back, Rear shouldersQuestions
What muscles does the incline dumbbell row work?
Incline dumbbell row mainly works your upper back and lats. It also helps your rear shoulders and biceps.
Can I do the incline dumbbell row at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the incline dumbbell row?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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