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Dumbbell Incline Row

Mid backDumbbellBeginnerCompound
Dumbbell Incline Row — start position
Start
Dumbbell Incline Row — finish position
Finish
Muscles worked
PrimaryMid back
SecondaryBiceps, Forearms, Lats, Shoulders

How to do it

  1. 01

    Using a neutral grip, lean into an incline bench.

  2. 02

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

  3. 03

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

  4. 04

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

In the app

Dumbbell Incline Row appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With cable
With kettlebell

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