Dumbbell Reverse Grip Incline Row
Dumbbell Reverse Grip Incline Row Exercise Description
The Dumbbell Reverse Grip Incline Row is a chest‑supported horizontal pull performed on an incline bench. It primarily targets the latissimus dorsi and upper‑back musculature (mid/low trapezius and rhomboids), with assistance from the posterior deltoids and the elbow flexors (biceps and brachialis). The bench support helps you maintain a neutral spine and limit torso swing, so the work stays on the back rather than momentum. Using a supinated (palms‑up) grip encourages the elbows to track close to the torso and increases involvement of the elbow flexors. This variation is a controlled way to practice scapular retraction and depression while rowing through a stable range of motion.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Brachialis, Deltoid - Posterior
- Stabilizing Muscles: Infraspinatus, Multifidus, Serratus Anterior, Subscapularis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Dumbbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Dumbbell Reverse Grip Incline Row Exercise
‘- Set an incline bench so you can lie prone with your chest supported.
– Plant your feet, lightly brace your trunk, and let arms hang under your shoulders.
– Hold two dumbbells with a supinated grip (palms up); keep wrists straight.
– Set your shoulders: gently draw shoulder blades down and back without shrugging.
– Initiate the row by retracting the scapulae, then drive elbows toward your hips.
– Keep elbows close to your sides; avoid flaring out from the torso.
– Pull until dumbbells reach the sides of your lower ribs/upper abdomen.
– Pause briefly while keeping chest on the bench and neck neutral.
– Lower the dumbbells under control until arms are long, maintaining shoulder position.
– Breathe steadily: exhale on the pull, inhale on the controlled lowering.
– Avoid swinging, shrugging, craning the neck, over‑arching the low back, or bending wrists.
Dumbbell Reverse Grip Incline Row Tips
‘- Keep your chest in contact with the incline bench to help maintain a neutral spine and limit torso swing.
– Let your arms hang straight down under your shoulders before each rep so you start from a stable position.
– Maintain a supinated (palms‑up) grip and keep your wrists straight throughout the movement.
– Gently draw your shoulder blades down and back before you start pulling to set your shoulders.
– Initiate each row by retracting your shoulder blades, then drive your elbows toward your hips.
– Keep your elbows close to your sides as you row, avoiding any flaring away from the torso.
– Row until the dumbbells reach the sides of your lower ribs or upper abdomen, then pause briefly.
– Lower the dumbbells under control until your arms are long, maintaining your shoulder position.
– Keep your neck neutral and breathe steadily—exhale on the pull and inhale on the controlled lowering.
Dumbbell Reverse Grip Incline Row Beginner Introduction
The Dumbbell Reverse Grip Incline Row is a chest‑supported pulling exercise performed lying face‑down on an incline bench while holding a pair of dumbbells with the palms turned upward. The weight hangs beneath the shoulders, then moves in toward the lower rib and upper stomach area in a controlled rowing motion. Because the torso rests on the bench, the movement emphasizes a steady body position rather than swinging, so the back does most of the effort instead of momentum.
This row style highlights the lats, upper back, and traps, with strong involvement from the rear shoulders and the front of the arms. The palms‑up hand position encourages the elbows to travel close to the sides, which often increases the sensation in the biceps as the weight comes in. A key feature of this variation is deliberate shoulder‑blade movement: the blades glide down and toward the spine as the dumbbells come up, then return smoothly as the arms lengthen. The result is a slow, precise pulling pattern that reinforces back engagement, stable breathing, and a calm, unmoving trunk.