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Dumbbell Incline Row

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Middle Back, with support from Biceps, Forearms, Lats, Shoulders. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Forearms, Lats, Shoulders

How to perform Dumbbell Incline Row

  1. Step 1. Using a neutral grip, lean into an incline bench.
  2. Step 2. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
  3. Step 3. Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
  4. Step 4. Pause at the top of the motion, and then return to the starting position.

Sample sets & reps for Dumbbell Incline Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Barbell Row — barbell
  • Bent Over One-Arm Long Bar Row — barbell
  • Bent Over Two-Arm Long Bar Row — barbell

See all Middle Back exercises →

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