Smart Workout Diary

Dumbbell Incline Row Reverse Grip

The reverse-grip incline dumbbell row is a chest-supported pulling exercise performed face down on an incline bench with the palms facing forward. It primarily trains the back, especially the lats and upper back, while the biceps assist. The bench support helps limit momentum and can support controlled back-strength and muscle-building training.

Demonstration

Dumbbell Incline Row Reverse Grip — demonstration 1
Dumbbell Incline Row Reverse Grip — demonstration 2

Instructions

  1. Set the bench to a moderate incline and place two dumbbells on the floor at its front.
  2. Lie face down with your chest supported, feet firmly on the floor, and arms hanging straight down. Hold the dumbbells with a supinated grip, palms facing forward.
  3. Brace your abdomen and keep your neck neutral. Pull your shoulder blades gently back and down, then row the dumbbells toward your lower ribs by driving the elbows back.
  4. Pause briefly without lifting your chest from the pad. Lower the dumbbells slowly until your arms are straight, keeping control, then repeat.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Keep the chest on the pad: do not use torso movement to start the row.
  2. Use a load that allows a controlled lowering phase; avoid dropping the dumbbells at the bottom.
  3. Keep wrists neutral and avoid forcefully curling the dumbbells as you row.
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