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 horizontal pull that targets the major back muscles while minimizing torso momentum. Primary movers include the latissimus dorsi, middle and lower trapezius, and rhomboids, with assistance from the posterior deltoid and elbow flexors (biceps, brachialis, brachioradialis). Using a supinated (reverse) grip keeps the elbow close to the torso and often feels natural for shoulder external rotation, supporting clean scapular retraction. The incline bench support helps you maintain a neutral spine and focus on moving the shoulder blade and upper arm through a controlled range of motion. This variation is useful for practicing precise pulling mechanics on each side and reinforcing consistent scapulothoracic control.
- 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, Brachialis, Brachioradialis, Deltoid - Posterior
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Teres Minor
- 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 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 Bench One Arm Row Exercise
‘- Set an adjustable bench to ~30–45°. Place a dumbbell on the floor beside the working arm.
– Lie chest-down with sternum and hips on the pad; feet planted, head and neck neutral.
– Grasp the dumbbell with a supinated (palm-up) grip; lightly brace the free hand on the bench.
– Set the shoulder: draw the shoulder blade slightly down and back; maintain a gentle trunk brace.
– Start from a controlled hang without collapsing the shoulder.
– Row by driving the elbow close to your side toward the hip until the upper arm aligns with your torso.
– Keep the wrist neutral; avoid shrugging or flaring the elbow.
– Briefly hold with the scapula retracted and depressed.
– Lower the weight under control until the arm is straight and the shoulder returns to neutral—do not bounce on the floor.
– Keep chest and hips in contact with the bench; avoid rotating or using momentum.
– Breathe steadily throughout.
Dumbbell Reverse Grip Incline Bench One Arm Row Tips
‘- Set the bench to roughly 30–45° before starting.
– Lie chest-down with sternum and hips on the pad, keeping feet planted and head and neck neutral.
– Use a supinated (palm-up) grip on the dumbbell and lightly brace your free hand on the bench.
– Before rowing, draw the working shoulder blade slightly down and back and maintain a gentle trunk brace.
– Begin each rep from a controlled hang without letting the shoulder collapse.
– Drive the elbow close to your side toward the hip until the upper arm aligns with your torso.
– Keep the wrist neutral and avoid shrugging the shoulder or flaring the elbow out.
– Briefly pause with the shoulder blade retracted and depressed at the top of the row.
– Lower the weight under control until the arm is straight and the shoulder returns to neutral, without bouncing the dumbbell on the floor.
– Keep your chest and hips in constant contact with the bench to avoid rotating or using momentum.
– Breathe steadily throughout the movement.
Dumbbell Reverse Grip Incline Bench One Arm Row Beginner Introduction
The Dumbbell Reverse Grip Incline Bench One Arm Row is a single‑arm rowing exercise performed while the chest rests on an inclined bench, giving the upper body extra support. This setup emphasizes a smooth pulling motion through the back rather than relying on body swing or speed. A palm‑up hand position encourages the arm to move close to the ribs and can feel comfortable for the shoulder as the weight is drawn upward.
Because the bench supports the front of the body, attention shifts to moving the arm and shoulder in a steady, deliberate path. The movement mainly challenges the lats, traps, and upper back, with help from the rear shoulder, biceps, and forearms. Working one side at a time highlights any strength or coordination differences between left and right. The moderate incline and chest contact also encourage a natural, steady posture through the head, spine, and hips, promoting a controlled pull and smooth return on every repetition.