Smart Workout Diary

Dumbbell Incline Bench Row (Reverse Grip)

The dumbbell incline bench row with a reverse grip is a chest-supported pulling exercise performed face down on an incline bench with the palms facing forward. It primarily trains the lats and also works the upper back, rear delts, and biceps. The bench support limits lower-body momentum and helps focus on controlled upper-body pulling strength.

Demonstration

Demonstration: Dumbbell Incline Bench Row (Reverse Grip)

Instructions

  1. Set an incline bench to a moderate angle and place a pair of dumbbells at its lower end.
  2. Lie face down with your chest supported, feet planted on the floor, and arms hanging straight down.
  3. Hold the dumbbells with a reverse grip, keeping your palms facing forward and your wrists straight.
  4. Pull the dumbbells toward your lower ribs by driving your elbows back and keeping them close to your sides.
  5. Pause briefly with your shoulder blades drawn back, without lifting your chest from the bench.
  6. Lower the dumbbells under control until your arms are straight, then repeat.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Rear Delts, Biceps
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Choose a bench angle that lets your arms hang freely without the dumbbells contacting the floor.
  2. Keep your neck neutral and avoid craning your head upward during the row.
  3. Use a load that allows your torso to remain in contact with the bench throughout each repetition.
  4. Do not curl the dumbbells upward; initiate each pull by moving the elbows back.
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