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Last updated March 5, 2026
LatsTrapezius
Incline Bench Row - Chest Supported (Dumbbell)
Lie chest-down on an incline bench and row dumbbells toward your hips, squeezing your shoulder blades together.
Quick facts
- Level
- Beginner
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
LatsUpper Back / Rhomboids
Secondary
BicepsRear ShouldersMid Traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
DumbbellAdjustable Bench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set an adjustable bench to approximately 30–45 degrees.
- Lie prone (chest down) on the bench with your chin above the top edge.
- Hold a dumbbell in each hand with arms hanging straight down, palms neutral.
- Step 2Execution
- Drive your elbows back and up, rowing the dumbbells toward your lower ribs or hips.
- Keep your chest pressed into the bench throughout the movement.
- Retract your shoulder blades at the top and squeeze for a moment.
- Step 3Return
- Lower the dumbbells under control back to the starting position.
- Fully extend your arms at the bottom to get a good stretch in your lats.
- Avoid using momentum or lifting your chest off the bench.
Alternatives & variations
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