LiftSetsLiftSets / Exercises / Dumbbell Incline Row
Dumbbell Incline Row
Works the middle back. Helped by the biceps, forearms, lats and shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
middle backbicepsforearmslatsshoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Dumbbell |
|---|---|
| Level | Beginner |
What to think about
- Chest stays on the pad.
- Pull the elbows up and back, squeeze the shoulder blades.
- Lower to straight arms.
How to do it
- Using a neutral grip, lean into an incline bench.
- Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
- Pause at the top of the motion, and then return to the starting position.
Other exercises for the middle back
- Alternating Kettlebell Row
- Bent Over Barbell Row
- Bent Over One-Arm Long Bar Row
- Bent Over Two-Arm Long Bar Row
- Bent Over Two-Dumbbell Row
- Bent Over Two-Dumbbell Row with Palms In
- Gorilla Row
- Incline Bench Pull
Track it in LiftSets
Log Dumbbell Incline Row with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store