Incline Row (Dumbbell)

Chest on incline bench. Row dumbbells up. Squeeze shoulder blades together at the top.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

mid traps

What you need and how to position yourself before starting.

dumbbelladjustable bench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find an incline bench and set it to a comfortable angle, usually between 30 to 45 degrees.
- Grab a dumbbell in each hand and sit on the bench with your feet flat on the floor.
Step 2Position Your Body
- Lean forward slightly, allowing your chest to rest against the incline of the bench.
- Keep your back straight and your core engaged throughout the movement.
Step 3Grab the Dumbbells
- Hold a dumbbell in each hand with your arms fully extended towards the floor.
- Use a neutral grip (palms facing each other) for better comfort and control.
Step 4Lift the Dumbbells
- Pull the dumbbells towards your torso by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows close to your body and aim to bring the dumbbells to your lower ribcage.
Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position with your arms fully extended.
- Maintain control and avoid letting the weights drop quickly.
Step 6Repeat
- Perform the desired number of repetitions, ensuring that your form remains consistent throughout each rep.
Step 7Finish the Exercise
- After completing your reps, carefully place the dumbbells on the floor or a rack.
- Stand up slowly from the bench, keeping your back straight.