Incline Dumbbell Row
Exercise Information
- Alternative Names: Chest supported dumbbell row, prone dumbbell row
- Type: Strength
- Experience Level: Beginner
- Equipment: Dumbbell
- Muscles Targeted: Back, shoulders, lats, biceps
- Mechanics: Compound
- Average Number of Sets: 2-3 with 10-12 reps each
- Variations: Reverse incline dumbbell row
- Alternative:
The incline dumbbell row, as the name suggests, is a variation of the standard dumbbell row performed by leaning into an adjustable incline bench. Since it involves supporting your chest on the bench, it puts less pressure on your lower back and reduces the stability needed to perform the movement. Therefore, isolating the back muscles becomes easier.
Incline Dumbbell Row Exercise Information
- Alternative Names: Chest supported dumbbell row, prone dumbbell row
- Type: Strength
- Experience Level: Beginner
- Equipment: Dumbbell
- Muscles Targeted: Back, shoulders, lats, biceps
- Mechanics: Compound
- Average Number of Sets: 2-3 with 10-12 reps each
- Variations: Reverse incline dumbbell row
- Alternative:
How to do Incline Dumbbell Row
Lie in a prone position on an adjustable bench inclined at an angle of 45 degrees. Hold two dumbbells with a pronated grip, keeping your arms straight. Retracting the shoulder blades, bend your elbows to lift the weight to your side. Make sure the upper arm and the elbows do not go past the spine. Lower the weight to the initial position.
Incline Dumbbell Row
Chest Supported Dumbbell Row Tips
- Do not hyperextend your spine and pull your torso off the incline bench when lifting the dumbbells.
- If you are taller with longer legs, then you should be more comfortable with extending your legs and keeping the feet flat on the ground.
Variation with Reverse Grip
It is performed in the same way as the traditional incline dumbbell row except that you hold the dumbbells with a supinated grip (overhand grip) so that the palms of your hands are facing away from you.