Dumbbell Incline Row

A beginner strength exercise for the upper back, done with a dumbbell.

Dumbbell Incline Row: finishing position

Main muscles: Upper back
Also works: Biceps, Forearms, Lats and Shoulders
Equipment: Dumbbell
Level: Beginner
Type: Compound
Movement: Pull

How to do the Dumbbell Incline Row

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Incline Row

Questions

What muscles does the Dumbbell Incline Row work?

Mainly the upper back, with the biceps, forearms, lats and shoulders helping.

Is the Dumbbell Incline Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dumbbell Incline Row?

Good alternatives that train the upper back: Bent Over Two-Dumbbell Row, Bent Over Two-Dumbbell Row With Palms In, One-Arm Dumbbell Row or Standing Dumbbell Upright Row.

How many sets and reps of the Dumbbell Incline Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).