Dumbbell Reverse Grip Incline Bench One Arm Row

Dumbbell Reverse Grip Incline Bench One Arm Row Exercise Description

The Dumbbell Reverse Grip Incline Bench One‑Arm Row is a chest‑supported unilateral rowing pattern that targets the latissimus dorsi and mid‑back (rhomboids and middle trapezius), with assistance from the posterior deltoid and elbow flexors. Lying prone on an incline bench reduces torso sway and lowers demand on the lower back compared with unsupported rows, helping you maintain a neutral spine. Using a supinated (reverse) grip—palm facing toward your head—increases contribution from the elbow flexors relative to a pronated grip while keeping the wrist in a strong, neutral pulling position. The goal is smooth scapular motion: initiate each rep by retracting and depressing the shoulder blade, then drive the elbow toward the ribs without rotating the torso. This variation builds upper‑back strength and control while reinforcing stable trunk positioning.

Muscle Groups: Back, Lats, Traps
Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Middle Fibers
Assisting Muscles: Brachialis, Brachioradialis, Deltoid - Posterior, Rhomboid Minor, Teres Major
Stabilizing Muscles: Multifidus, Transversus Abdominis, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Back, Mid Back, Upper Back
Body Surface: Back
Body Symmetry: Unilateral
Equipment: Bench, Dumbbell
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Scapular Retractors, Shoulder Extensors
Joint Involvement: Multi-joint
Muscle Location: Lats, Mid Traps, Upper Back
Movement Direction: Horizontal
Muscle Position: Posterior
Gender: Male

How To Do The Dumbbell Reverse Grip Incline Bench One Arm Row Exercise

‘- Set an incline bench to a moderate angle. Lie chest‑down with your sternum supported, feet planted, and head in line with your spine (gaze toward the floor).
– Hold one dumbbell in the working hand with a supinated grip (palm facing toward your head). Let the arm hang straight below the shoulder; keep the wrist neutral.
– Lightly brace your trunk and set the shoulder by drawing the scapula down and back.
– Initiate the row by leading with the elbow. Pull the dumbbell toward your lower ribs/hip, keeping the elbow close to your side and the forearm roughly vertical.
– Pause briefly at the top with the scapula retracted and depressed. Avoid shrugging or arching the lower back.
– Lower the dumbbell under control until the elbow is extended and the shoulder returns to neutral without “dumping” forward.
– Keep your torso square to the bench throughout—no twisting, bouncing, or using momentum.
– Repeat the same steps on the other side.

Dumbbell Reverse Grip Incline Bench One Arm Row Tips

‘- Set the incline bench to a moderate angle so your sternum is fully supported.
– Keep your head in line with your spine and gaze toward the floor to help maintain a neutral spine.
– Let the arm hang straight below the shoulder with a supinated grip and a neutral wrist before you start each rep.
– Lightly brace your trunk and draw the scapula down and back to set the shoulder before pulling.
– Initiate the row by leading with the elbow and pulling it toward your lower ribs/hip.
– Keep the elbow close to your side with the forearm roughly vertical as you row.
– Pause briefly at the top with the scapula retracted and depressed, avoiding any shrugging.
– Lower the dumbbell under control until the elbow is extended and the shoulder returns to neutral without dumping forward.
– Keep your torso square to the bench—avoid twisting, bouncing, or using momentum throughout the set.
– Repeat the same setup and execution steps on the other side for consistent technique.

Dumbbell Reverse Grip Incline Bench One Arm Row Beginner Introduction

The Dumbbell Reverse Grip Incline Bench One‑Arm Row blends a supported bench position with a single‑arm pull for the upper body. With the chest resting on an angled bench and one hand holding a dumbbell below the shoulder, the movement emphasizes a smooth, controlled row without excessive body swing. The face‑down setup places less strain on the lower back than standing variations, since the bench and planted feet provide a solid base while the head stays lined up with the rest of the spine.

In this variation, the palm faces toward the head, placing extra emphasis on the biceps along with the lats, upper back, and rear shoulder. Each repetition features deliberate motion of the shoulder blade as the elbow travels alongside the ribs, encouraging strong engagement through the back rather than reliance on momentum. The single‑arm format highlights side‑to‑side differences and promotes steady trunk alignment, reinforcing body awareness and control through the mid‑section while the working arm handles the weight.