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

This exercise primarily targets the muscles of the upper and mid-back, including the latissimus dorsi and rhomboids. It also engages the biceps and rear deltoids as secondary movers, providing both pulling strength and postural benefits.

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

You’ll need an adjustable incline bench and a pair of dumbbells to perform this movement correctly. If you don’t have a bench, you can substitute with a stability ball for body support or perform bent-over rows instead.

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

Yes, beginners can safely perform this exercise as long as they start with light weights and focus on proper form. The bench support helps minimize lower back strain, making it easier to learn correct rowing mechanics.

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

A common error is using too much weight and relying on momentum instead of controlled muscle contraction. Avoid flaring your elbows out, rounding your back, or letting your wrists bend excessively during the pull.

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

For strength and muscle growth, aim for 3–4 sets of 8–12 controlled repetitions. If you’re training for endurance or posture, you can increase reps to 15–20 using lighter dumbbells.

What safety tips should I follow for the Dumbbell Reverse Grip Incline Bench Two-Arm Row?

Keep your chest firmly pressed against the bench to protect your spine and avoid excessive arching. Always use a weight you can control through the full range of motion and maintain smooth, steady movement.

Are there variations of the Dumbbell Reverse Grip Incline Bench Two-Arm Row?

Yes, you can perform this row with a neutral grip to focus more on the mid-back, or switch to a single-arm version to correct strength imbalances. Using a barbell instead of dumbbells changes muscle recruitment and may allow heavier loading.

Dumbbell Reverse Grip Incline Bench Two-Arm Row

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Lie face down on an incline bench, holding a dumbbell in each hand with an underhand grip and arms hanging straight down. Pull the dumbbells up toward your sides by bending your elbows and squeezing your shoulder blades together, keeping your elbows close to your body. Lower the weights back down with control, maintaining a stable chest position on the bench.

Step-by-Step Instructions

Set an incline bench to a comfortable angle, typically around 30-45 degrees.
Lie face down on the bench with your chest supported and your feet firmly planted on the ground for stability.
Hold a dumbbell in each hand with a reverse (underhand) grip, palms facing forward. Let your arms hang straight down towards the floor.
Engage your back muscles and pull both dumbbells towards your torso by bending your elbows and squeezing your shoulder blades together. Keep your elbows close to your body throughout the movement.
Pause briefly at the top of the movement when the dumbbells are near your sides, ensuring a full contraction of your back muscles.
Slowly lower the dumbbells back to the starting position with control, fully extending your arms.
Repeat for the desired number of repetitions.

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

Alternative Exercises

Dumbbell Reverse Grip Incline Bench One Arm Row

Back

Bench • Dumbbell

Dumbbell One-Arm Bent-Over Row

Back

Bench • Dumbbell

Barbell Reverse Grip Incline Bench Row

Back

Bench • Barbell

Barbell Reverse Grip Bent-Over Row

Back

Barbell

Frequently Asked Questions

What muscles does the Dumbbell Reverse Grip Incline Bench Two-Arm Row work?: This exercise primarily targets the muscles of the upper and mid-back, including the latissimus dorsi and rhomboids. It also engages the biceps and rear deltoids as secondary movers, providing both pulling strength and postural benefits.
What equipment do I need for the Dumbbell Reverse Grip Incline Bench Two-Arm Row?: You’ll need an adjustable incline bench and a pair of dumbbells to perform this movement correctly. If you don’t have a bench, you can substitute with a stability ball for body support or perform bent-over rows instead.
Is the Dumbbell Reverse Grip Incline Bench Two-Arm Row suitable for beginners?: Yes, beginners can safely perform this exercise as long as they start with light weights and focus on proper form. The bench support helps minimize lower back strain, making it easier to learn correct rowing mechanics.
What are common mistakes to avoid when doing the Dumbbell Reverse Grip Incline Bench Two-Arm Row?: A common error is using too much weight and relying on momentum instead of controlled muscle contraction. Avoid flaring your elbows out, rounding your back, or letting your wrists bend excessively during the pull.
How many sets and reps should I do for the Dumbbell Reverse Grip Incline Bench Two-Arm Row?: For strength and muscle growth, aim for 3–4 sets of 8–12 controlled repetitions. If you’re training for endurance or posture, you can increase reps to 15–20 using lighter dumbbells.
What safety tips should I follow for the Dumbbell Reverse Grip Incline Bench Two-Arm Row?: Keep your chest firmly pressed against the bench to protect your spine and avoid excessive arching. Always use a weight you can control through the full range of motion and maintain smooth, steady movement.
Are there variations of the Dumbbell Reverse Grip Incline Bench Two-Arm Row?: Yes, you can perform this row with a neutral grip to focus more on the mid-back, or switch to a single-arm version to correct strength imbalances. Using a barbell instead of dumbbells changes muscle recruitment and may allow heavier loading.