Male model ex_EPZI6D

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Back · Dumbbell

Dumbbell Incline Row

intermediatestrength

Dumbbell Incline Row is an intermediate compound strength exercise that works the upper back (back), with the biceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Upper Back
Body part: Back
Equipment: Dumbbell
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Upper Back · Rhomboids, Trapezius
Middle Back · Latissimus Dorsi, Teres Major

Secondary muscles

Biceps · Biceps Brachii

How to do Dumbbell Incline Row

Set an incline bench to a 45-degree angle and lie chest-first against it, allowing your arms to extend opposite your chest with a dumbbell in each hand, palms facing down.
Row both dumbbells backward by bending your elbows and pulling them towards your sides.
Return the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

Use a slow and controlled motion to maximize muscle engagement and avoid swinging.
Ensure your wrists remain straight and aligned with your forearms.
Select a weight that allows for proper form and control throughout the exercise.

Dumbbell Incline Row alternatives

Band Incline Row

Upper Back · beginner

Barbell Pendlay Row

Upper Back · intermediate

Plate Alternating Deadstop Row

Upper Back · intermediate

Plate Pinch Grip Row

Upper Back · intermediate

More upper back exercises

Lawnmower Row

Upper Back · intermediate

Dumbbell Hammer Grip Incline Bench Two Arm Row

Upper Back · intermediate

Seated Row Machine Rows

Upper Back · beginner

Jump Rope Row

Upper Back · intermediate

Land Mine Row

Upper Back · intermediate

Barbell Supinated Pendlay Row

Upper Back · intermediate

Sled Drag and Row

Upper Back · intermediate

Seated Normal Grip Row Machine

Upper Back · beginner

Dumbbell Incline Row FAQ

What muscles does Dumbbell Incline Row work?

Dumbbell Incline Row mainly works the upper back in the back (Rhomboids, Trapezius, Latissimus Dorsi and Teres Major). The biceps work as secondary muscles.

What equipment do you need for Dumbbell Incline Row?

You need a dumbbell.

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

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Incline Row good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler back exercises.

How many calories does Dumbbell Incline Row burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Dumbbell Incline Row?

Other exercises for the upper back include Band Incline Row, Barbell Pendlay Row, Plate Alternating Deadstop Row and Plate Pinch Grip Row.

For developers

Use Dumbbell Incline Row in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_EPZI6D" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_EPZI6D",
  "name": "Dumbbell Incline Row",
  "model": "male",
  "target": "Upper Back",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_EPZI6D/mp4-720.mp4?…",
    "poster": "https://…/ex_EPZI6D/poster.jpg?…"
  }
}