Dumbbell Incline Row

The Dumbbell Incline Row is a beginner compound movement that activates 5 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthbeginnerdumbbellpullcompound
Dumbbell Incline Row - starting position

Starting position

Dumbbell Incline Row - ending position

Ending position

Muscles Worked

Primary Middle Back
Secondary Biceps Forearms Lats Shoulders

The middle back handles the primary load during this movement. The biceps and forearms and lats and shoulders assist as stabilizers throughout the range of motion.

How to Dumbbell Incline Row

  1. 1

    Using a neutral grip, lean into an incline bench.

  2. 2

    Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.

  3. 3

    Retract the shoulder blades and flex the elbows to row the dumbbells to your side.

  4. 4

    Pause at the top of the motion, and then return to the starting position.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Kettlebell Row - starting position

Alternating Kettlebell Row

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Alternating Renegade Row - starting position

Alternating Renegade Row

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Bent Over Barbell Row - starting position

Bent Over Barbell Row

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Bent Over One-Arm Long Bar Row - starting position

Bent Over One-Arm Long Bar Row

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Bent Over Two-Arm Long Bar Row - starting position

Bent Over Two-Arm Long Bar Row

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Bent Over Two-Dumbbell Row - starting position

Bent Over Two-Dumbbell Row

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Frequently Asked Questions

What muscles does the Dumbbell Incline Row work?

The Dumbbell Incline Row primarily works the Middle Back. Secondary muscles include the Biceps, Forearms, Lats, Shoulders, which assist during the movement.

Is the Dumbbell Incline Row good for beginners?

Yes, the Dumbbell Incline Row is suitable for beginners. Start with light weight to master the 4-step form before adding load.

What equipment do I need for the Dumbbell Incline Row?

You need dumbbell to perform the Dumbbell Incline Row. Most commercial gyms will have this available.

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