Incline Dumbbell Row
Dumbbell row with your chest on an incline bench, with less demand on the lower back.
- Primary muscleBack
- Also worksUpper back
- EquipmentDumbbells and bench
- TypeCompound
- MovementHorizontal pull
- LevelIntermediate
- Back
- Upper back
- Dumbbells and bench
How to do the Incline Dumbbell Row
4 steps, in the order you do them.
- Rest your chest on a bench inclined at 30-45° with a dumbbell in each hand and your arms hanging.
- Pull the dumbbells toward your hips, driving your elbows back.
- Squeeze your shoulder blades together for a second at the top.
- Lower with control without lifting your chest off the bench.
Muscles worked
Common Incline Dumbbell Row mistakes
What goes wrong most often when you do the Incline Dumbbell Row, and how to fix it.
You lift your chest off the bench to raise the dumbbells.
Keep your sternum on the bench for the whole rep. If you need to come off it, choose lighter dumbbells.
You rest your chin on the backrest and your neck ends up twisted.
Position yourself so your head is above the edge of the bench, looking down and forward.
You cut the range short at the top and your shoulder blades never come together.
Hold for one second at the top with your shoulder blades together before lowering the dumbbells.
Alternatives to the Incline Dumbbell Row
They work the back with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 2 of the 36 routines.
- Experienced3 × 6–10
- Rest2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Max strength 4 days | Advanced | 3 × 6–10 | 2:00 |
| Powerlifting Strength 4 Days | Intermediate and advanced | 3 × 8–10 | 2:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Incline Dumbbell Row
- Max strength 4 days4 days · 90 min · AdvancedSee routine →
- Powerlifting Strength 4 Days4 days · 85 min · Intermediate and advancedSee routine →
More back exercises
Inverted RowBack · Pull-up bar and bodyweight
Chest Supported T Row Neutral GripBack · Machine
Machine RowBack · Machine
Landmine RowBack · Barbell
Frequently asked questions
What muscles does the Incline Dumbbell Row work?
The Incline Dumbbell Row works mainly the back. It also works the upper back and the biceps.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 6 to 10 reps with 2 minutes of rest.
Which routines include the Incline Dumbbell Row?
It appears in 2 of the 36 Mobbe routines, such as Max strength 4 days and Powerlifting Strength 4 Days.