Dumbbell Reverse Grip Incline Bench Two Arm Row
Dumbbell Reverse Grip Incline Bench Two Arm Row Exercise Description
The Dumbbell Reverse Grip Incline Bench Two Arm Row is a chest‑supported horizontal pulling exercise using an underhand (supinated) grip. Lying prone on an incline bench limits torso motion and helps you maintain a neutral spine while you row both dumbbells together. Primary movers include the latissimus dorsi, middle trapezius, rhomboids, and posterior deltoids. The elbow flexors (biceps brachii, brachialis, brachioradialis) assist, while the rotator cuff and lower trapezius help stabilize the shoulder. The supinated grip places the humerus in slight external rotation and typically keeps the elbows closer to the torso, encouraging clean scapular retraction and depression. Because the bench supports your trunk, this variation reduces reliance on hip hinge positioning and minimizes momentum, promoting strict upper‑back mechanics. It’s a solid choice when you want focused back work with consistent range of motion and controlled loading.
- Muscle Groups: Back, Delts, Lats, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Teres Major
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bench, Dumbbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Reverse Grip Incline Bench Two Arm Row Exercise
‘- Set an incline bench to about 30–45 degrees.
– Hold two dumbbells with an underhand (supinated) grip—palms facing toward your head, wrists straight.
– Lie prone with chest and abdomen on the pad; feet planted wide enough for balance.
– Set your posture: light abdominal brace, glutes engaged, neck neutral, eyes toward the floor.
– Let the arms hang straight under the shoulders; gently draw shoulder blades down and back.
– Initiate the row by leading with your elbows; pull them close to your sides toward your hips.
– Squeeze the shoulder blades together and down without shrugging.
– Stop when upper arms are in line with your torso; keep ribs and chest in contact with the pad.
– Lower the dumbbells under control until elbows are straight, maintaining neutral wrists.
– Throughout, avoid arching the lower back, flaring the elbows, or using body swing for momentum.
Dumbbell Reverse Grip Incline Bench Two Arm Row Tips
‘- Set the incline bench to about 30–45 degrees before you begin.
– Keep your palms facing toward your head with wrists straight for the entire movement.
– Keep your chest, abdomen, and ribs in contact with the bench pad as you row.
– Plant your feet wide enough to feel stable before starting the set.
– Lightly brace your abdominals and engage your glutes to help maintain a neutral spine.
– Let your arms hang straight under your shoulders, then gently draw your shoulder blades down and back to start the row.
– Lead with your elbows, keeping them close to your sides and pulling them toward your hips.
– At the top, squeeze your shoulder blades together and down without shrugging.
– Stop the row when your upper arms are in line with your torso, not higher.
– Lower the dumbbells under control until your elbows are straight, avoiding body swing for momentum.
Dumbbell Reverse Grip Incline Bench Two Arm Row Beginner Introduction
The Dumbbell Reverse Grip Incline Bench Two Arm Row is a chest‑supported dumbbell rowing movement performed lying face‑down on a slightly raised bench with a palms‑up hold. Because the torso rests on the pad, the back stays relatively quiet while the arms drive the pull, turning this into a horizontal pulling exercise that emphasizes back strength and control rather than body swing. The main work is handled by the lats, traps, upper back, and rear shoulders, with the biceps and forearms helping to bend the elbows, while smaller shoulder muscles contribute to joint stability.
Using a reversed grip brings the upper arm into a slightly rotated position that tends to narrow the elbow path beside the ribs and encourages the shoulder blades to glide smoothly back and down during each pull. The bench support reduces the need for a strong hip hinge and limits cheating through momentum, which promotes a steady path for the dumbbells and a repeatable range of motion from rep to rep. This makes it a useful option for concentrated back training with a strong emphasis on form.