Back / Beginner / Compound (multi-joint)

Dumbbell Incline Row

A dumbbell exercise for the upper back, with the biceps, forearms and lats assisting.

At a glance

Primary

Upper back (rhomboids, mid/lower traps)

Secondary

Biceps, Forearms & grip, Lats, Rear delts

Equipment

Dumbbells, Bench

Movement pattern

Row, Shoulder-blade squeeze

Level

Beginner

Type

Back, Compound (multi-joint)

How to do it

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.

Common mistakes

• ✗ Lifting the chest off the pad.

  Why it hurts: The lower back takes over and you lose the support that makes this row back-friendly.

  ✓ Instead: Keep the chest on the pad and pull the elbows back.

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