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How to do it
- Set an adjustable bench to about 45 degrees and pick up two dumbbells.
- Lie face down on the pad with the chest supported and the arms hanging.
- Hold the bells with a neutral grip and let the elbows fully extend at the start.
- Retract the shoulder blades and pull the elbows toward the hips.
- Pause when the elbows reach or just pass the line of the torso.
- Lower the dumbbells slowly to a full hang and repeat.
Common mistakes
- Peeling the chest off the pad to add range, which reintroduces the back extension you removed.
- Swinging the dumbbells up so the pull comes from momentum rather than the back.
- Shrugging the shoulders toward the ears instead of retracting the blades.
- Cutting the hang short, which skips the stretch the incline is there to give.
Muscles worked
- Primary
- Lats
- Secondary
- BicepsFront DeltsTraps
Same movement, other equipment
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Good to know
- What muscles does the Dumbbell Incline Row work?
- Mainly the lats. It also works the biceps, front delts and traps.
- What equipment do you need for the Dumbbell Incline Row?
- It uses dumbbells. Without it, the Backpack Row and the Band Assisted Pull-Up train the same muscles the same way.
- Is the Dumbbell Incline Row good for beginners?
- GymVim rates it beginner.