How to do an Incline Dumbbell Row

Authored by Fitbod

About Incline Dumbbell Row

Sets Logged
1,008,181
Popularity Rank
141st
Difficulty
Beginner
Back Strength
95 mSCORE 8th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.

  1. Set the bench to a 45 degree incline and lie your stomach onto the bench while grabbing ahold of a pair of dumbbells with extended arms and palms facing in.
  2. Bend your elbows up past your torso to row the dumbbells up to your lower rib cage.
  3. Controllably return to the starting position.

Common Mistakes

  • Over Recruiting Biceps

    While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Reps & Weight