Middle BackBeginner

Dumbbell Incline Row

Strength movement using Dumbbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Middle BackSupporting Biceps, Forearms, Lats, Shoulders

Movement instructions

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.

Technique guidance

Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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