Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Reverse-Grip Incline Press
A compound upper-body press using dumbbells on an incline bench with a supinated grip, targeting the upper chest and triceps for strength and hypertrophy; offers shoulder-friendly alternative to standard incline presses.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Chest, Biceps, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Chest
5/10Lower Chest
Biceps
4/10Short Head
Forearms
3/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust incline bench to 30-45 degrees. Sit with dumbbells on knees, lie back, and position them at chest sides with palms facing you in supinated grip.
- Press dumbbells upward and slightly inward while extending arms.
- Squeeze chest at top without locking elbows.
- Lower dumbbells slowly to starting position at chest level.
- Keep elbows at 45 degrees from torso throughout.
- Maintain slight arch in lower back with feet flat on floor.
Coaching Tips
Form Cues
- Palms face you throughout.
- Elbows tuck at 45 degrees.
- Squeeze chest at top.
- Control the descent.
- Feet drive into floor.
Breathing
Inhale as you lower the dumbbells; exhale as you press up. Brace core before each rep.
Tempo
3-1-1
Range of Motion
Lower dumbbells to sides of chest with elbows bent 90 degrees; press to near full arm extension without elbow lockout.
Safety
Safety Notes
- Start with light weights to secure reverse grip.
- Avoid if acute wrist or shoulder pain exists.
- Use controlled tempo to prevent momentum.
- Do not drop dumbbells; use knees to rack safely.
- Consider wrist wraps for grip issues.
Spotting
Spot from behind at elbow level or hands; assist upward on press if needed. Not typically required for moderate weights; use safeties for heavy sets.
Common Mistakes
- Flaring elbows wide.
- Locking elbows at top.
- Rushing the lowering phase.
- Letting dumbbells touch at top.
- Poor grip causing wrist bend.
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Elbow tendonitis
Flexibility Needed
- Shoulder flexion to 120 degrees
- Wrist extension flexibility
Build Up First
- Master basic dumbbell incline press form
- Comfortable with supinated grip
Also known as
Reverse Grip Incline Dumbbell Press, Supinated Incline Dumbbell Press, Incline Reverse Grip DB Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Reverse-Grip Bench Press
Dumbbells, Flat Bench
Chest
Barbell Reverse-Grip Incline Bench Press
Barbell, Incline Bench
Chest
Dumbbell Incline Close-Grip Bench Press
Dumbbells, Incline Bench
Chest
Dumbbell Single-Arm Reverse Grip Bench Press
Dumbbells, Flat Bench
Chest
Dumbbell Incline Bench Press
Dumbbells, Incline Bench
Chest
Dumbbell Incline Fly
Dumbbells, Incline Bench
Chest
Dumbbell Neutral-Grip Press
Dumbbells, Flat Bench
Chest
Dumbbell Single-Arm Incline Bench Press
Dumbbells, Incline Bench
Chest
Barbell Wide-Grip Incline Bench Press
Barbell, Incline Bench
Chest
Dumbbell Incline Reverse Curl
Dumbbells, Incline Bench
Forearms
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
