Smart Workout Diary

Dumbbell Incline Bench Row

The incline bench dumbbell row is a chest-supported pulling exercise performed while lying face down on an incline bench. It primarily trains the upper back and lats, with assistance from the biceps and rear shoulders. The bench support reduces momentum and helps develop controlled back strength and muscular balance.

Demonstration

Dumbbell Incline Bench Row — demonstration 1
Dumbbell Incline Bench Row — demonstration 2

Instructions

  1. Set an adjustable bench to a moderate incline and place a dumbbell on each side.
  2. Lie face down with your chest supported, feet planted firmly on the floor, and arms hanging straight toward the floor.
  3. Grip the dumbbells with palms facing each other, keep your neck neutral, and gently brace your abdomen.
  4. Pull both dumbbells toward the sides of your lower ribs by driving your elbows back and slightly outward.
  5. Pause briefly while squeezing your shoulder blades together; keep your chest in contact with the bench and avoid shrugging.
  6. Lower the dumbbells slowly until your arms are straight, maintaining control, then repeat.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Choose a manageable load: use a weight that lets you keep your chest against the bench throughout the set.
  2. Lead with the elbows: think about moving the elbows back rather than pulling only with your hands.
  3. Control the lowering phase: avoid dropping the dumbbells or bouncing at the bottom.
  4. Keep the neck relaxed: look toward the floor and do not crane your head upward.
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