Dumbbell Incline Bench Row
Auto DetectedChest-supported dumbbell row that targets lats, rhomboids, and mid-traps to build upper back strength and thickness; minimizes lower back involvement for better isolation.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Biceps
5/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set an adjustable incline bench to 45 degrees. Lie chest down on the bench with feet planted, holding a dumbbell in each hand with arms extended toward the floor.
- Drive elbows back and up toward your hips.
- Squeeze shoulder blades together at the top.
- Pause briefly to contract back muscles.
- Lower dumbbells slowly to full arm extension.
- Keep chest pressed against the bench throughout.
Coaching Tips
Form Cues
- Lead with elbows
- Squeeze blades tight
- Avoid shoulder shrug
- Maintain neutral wrists
Breathing
Inhale as you lower the dumbbells; exhale as you pull them up. Brace core before each rep.
Tempo
2-1-2
Range of Motion
Start with arms fully extended hanging down; pull until elbows align with torso midline or slightly past.
Safety
Safety Notes
- Avoid excessive weight to prevent form breakdown
- Keep shoulders depressed away from ears
- Stop if shoulder pain occurs
- Use lighter loads if grip fails first
Spotting
Spotting not typically required due to bench support; assist from sides if needed for heavy sets.
Common Mistakes
- Swinging with momentum
- Lifting head off bench
- Using arms instead of back
- Incomplete range on return
When to Avoid
- Acute shoulder impingement
- Lower back strain
Flexibility Needed
- Adequate shoulder extension
- Thoracic spine mobility
Build Up First
- Basic pulling mechanics
- Stable core engagement
Also known as
Incline Dumbbell Row, Chest Supported Dumbbell Row, Prone Dumbbell Row
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