Dumbbell Incline Row
How to do the Dumbbell Incline Row
- 1
Using a neutral grip, lean into an incline bench.
- 2
Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
- 3
Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
- 4
Pause at the top of the motion, and then return to the starting position.
How to program the Dumbbell Incline Row
Sets and reps
As a compound movement, the Dumbbell Incline Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Dumbbell Incline Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Dumbbell Incline Row work?
The Dumbbell Incline Row primarily targets the Middle Back. It also recruits the Biceps, Forearms, Lats, Shoulders as supporting muscles.
What equipment do I need for the Dumbbell Incline Row?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Dumbbell Incline Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
