Dumbbell Incline Bench Row

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A chest-supported horizontal pulling exercise performed on an incline bench, targeting the upper back, traps, and lats. Used for hypertrophy and strength while minimizing spinal load.

About Exercise

Equipment

Dumbbells, Incline Bench

Difficulty

2/5 • Beginner

Primary Muscle Groups

Traps

Secondary Muscles

Shoulders, Biceps, Lower Back

Popularity Score

Goals

Hypertrophy

Strength

Stability

Training Style

Bodybuilding

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Yes

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Traps

9/10

Mid Traps, Lower Traps

Lats

7/10

Shoulders

5/10

Rear Delts

Biceps

5/10

Brachialis, Short Head

Lower Back

3/10

Erector Spinae

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Shorter rest for higher hypertrophy focus, longer for heavy sets.

How to Perform

Set an adjustable bench to a 30–45 degree incline. Lie face down with your chest supported, holding a dumbbell in each hand with neutral grips, allowing your arms to hang straight down toward the floor.

Initiate the pull by retracting your shoulder blades and driving your elbows up and back.
Pull the dumbbells toward your sides, squeezing your upper back muscles intensely at the peak contraction.
Pause briefly when the elbows are past the level of your torso.
Slowly lower the dumbbells back to the starting position with complete control.
Ensure your chest remains in contact with the bench throughout the movement.

Coaching Tips

Form Cues

Squeeze the shoulder blades
Pull elbows high
Maintain chest contact
Control the descent
Keep neck neutral

Breathing

Inhale as you lower the dumbbells (eccentric phase); exhale forcefully as you pull the dumbbells up (concentric phase).

Tempo

2-1-1

Range of Motion

Start from a fully extended arm position, pulling the dumbbells until the elbows are level with or slightly behind your back.

Safety

Safety Notes

Use moderate weight, as the chest support reduces the ability to compensate with body English.
Avoid using an incline angle that is too steep, which limits the effective range of motion.

Spotting

Not recommended; the exercise is chest-supported. Use a weight you can handle safely.

Common Mistakes

Lifting the chest off the bench to use momentum.
Shrugging the shoulders toward the ears.
Rounding the upper back during the descent.

When to Avoid

Acute shoulder injury or severe instability.
Significant pectoral pain when lying prone.

Flexibility Needed

Sufficient shoulder extension mobility.

Build Up First

Basic competency in horizontal pulling mechanics.

Also known as

Incline Bench Two Arm Dumbbell Row, Dumbbell Incline Row, Chest Supported Dumbbell Row, Dumbbell Laying Incline Row, Neutral Grip Chest Supported Dumbbell Row