What muscles does the Dumbbell Reverse Grip Incline Bench One Arm Row work?

This exercise primarily targets the muscles of the back, especially the latissimus dorsi. It also engages the biceps, shoulders, and forearms as secondary movers due to the reverse grip and stabilizing role of the incline bench.

What equipment do I need for the Dumbbell Reverse Grip Incline Bench One Arm Row?

You’ll need an adjustable incline bench and a single dumbbell to perform this exercise correctly. If you don't have an incline bench, you can use a flat bench with your torso supported on a stability ball for a similar angle.

Is the Dumbbell Reverse Grip Incline Bench One Arm Row suitable for beginners?

Yes, beginners can perform this exercise with light dumbbells to focus on proper form and controlled movement. The incline bench provides extra support, making it easier to isolate the target muscles without straining the lower back.

What are common mistakes to avoid when doing the Dumbbell Reverse Grip Incline Bench One Arm Row?

Avoid jerking the dumbbell or rounding your back during the movement. Maintain a steady tempo and keep your elbow close to your torso to ensure proper muscle engagement and prevent shoulder strain.

How many sets and reps should I do for the Dumbbell Reverse Grip Incline Bench One Arm Row?

For strength training, aim for 3–4 sets of 6–10 reps using a challenging weight. For muscle endurance or toning, perform 2–3 sets of 12–15 reps with moderate resistance, focusing on slow and controlled motions.

Are there any safety considerations for this exercise?

Ensure the bench is stable before starting and choose a weight that allows you to control each rep without swinging. Keep your neck in a neutral position and avoid locking out the elbow at the bottom to protect your joints.

What variations can I try of the Dumbbell Reverse Grip Incline Bench One Arm Row?

You can perform this movement with both arms simultaneously for added time efficiency, or switch to a neutral grip for a different muscle emphasis. Using a cable machine with a bench can also provide continuous tension throughout the exercise.

Dumbbell Reverse Grip Incline Bench One Arm Row

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Lie face down on an incline bench, holding a dumbbell in one hand with a reverse grip (palm facing forward) and your arm extended straight down. Pull the dumbbell up toward your torso, keeping your elbow close to your body and squeezing your shoulder blade at the top. Lower the weight back down with control and repeat, then switch arms.

Step-by-Step Instructions

Set an incline bench to a comfortable angle, typically around 30-45 degrees, and position yourself face down on the bench with your chest supported.
Hold a dumbbell in one hand with a reverse grip (palm facing forward) while the other hand rests on the bench for stability.
Extend your arm holding the dumbbell downward, keeping it straight but not locked, and ensure your shoulder is relaxed.
Engage your back muscles and pull the dumbbell upward towards your torso, keeping your elbow close to your body throughout the movement.
Squeeze your shoulder blade at the top of the movement, ensuring full contraction of the back muscles.
Slowly lower the dumbbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch arms and repeat the exercise on the other side.

Explore more back exercises or bench exercises in our exercise library.

Alternative Exercises

Dumbbell Reverse Grip Incline Bench Two-Arm Row

Back

Bench • Dumbbell

Dumbbell One-Arm Bent-Over Row

Back

Bench • Dumbbell

Barbell Reverse Grip Bent-Over Row

Back

Barbell

Kettlebell One-Arm Row

Back

Kettlebell

Frequently Asked Questions

What muscles does the Dumbbell Reverse Grip Incline Bench One Arm Row work?: This exercise primarily targets the muscles of the back, especially the latissimus dorsi. It also engages the biceps, shoulders, and forearms as secondary movers due to the reverse grip and stabilizing role of the incline bench.
What equipment do I need for the Dumbbell Reverse Grip Incline Bench One Arm Row?: You’ll need an adjustable incline bench and a single dumbbell to perform this exercise correctly. If you don't have an incline bench, you can use a flat bench with your torso supported on a stability ball for a similar angle.
Is the Dumbbell Reverse Grip Incline Bench One Arm Row suitable for beginners?: Yes, beginners can perform this exercise with light dumbbells to focus on proper form and controlled movement. The incline bench provides extra support, making it easier to isolate the target muscles without straining the lower back.
What are common mistakes to avoid when doing the Dumbbell Reverse Grip Incline Bench One Arm Row?: Avoid jerking the dumbbell or rounding your back during the movement. Maintain a steady tempo and keep your elbow close to your torso to ensure proper muscle engagement and prevent shoulder strain.
How many sets and reps should I do for the Dumbbell Reverse Grip Incline Bench One Arm Row?: For strength training, aim for 3–4 sets of 6–10 reps using a challenging weight. For muscle endurance or toning, perform 2–3 sets of 12–15 reps with moderate resistance, focusing on slow and controlled motions.
Are there any safety considerations for this exercise?: Ensure the bench is stable before starting and choose a weight that allows you to control each rep without swinging. Keep your neck in a neutral position and avoid locking out the elbow at the bottom to protect your joints.
What variations can I try of the Dumbbell Reverse Grip Incline Bench One Arm Row?: You can perform this movement with both arms simultaneously for added time efficiency, or switch to a neutral grip for a different muscle emphasis. Using a cable machine with a bench can also provide continuous tension throughout the exercise.