Animated GIF · Available via API
gif_boxDumbbell Reverse Grip Incline Bench One Arm Row
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
compound
Cal/min
6.1
Force
pull
Dumbbell Reverse Grip Incline Bench One Arm Row is a intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
list_alt Step-by-Step Instructions
Set up an incline bench at a 45-degree angle.
Place a dumbbell on the floor next to the bench.
Stand facing the bench with your feet shoulder-width apart.
Bend at the waist and place your left knee and left hand on the bench for support.
Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
Keep your back straight and your core engaged.
Pull the dumbbell up towards your chest, keeping your elbow close to your body.
Squeeze your back muscles at the top of the movement.
Lower the dumbbell back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions.
Switch sides and repeat the exercise with your left arm.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Dumbbell Reverse Grip Incline Bench One Arm Row loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Dumbbell Reverse Grip Incline Bench One Arm Row is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Back movements first. It fits well in programs focused on strength training and pairs naturally with other Back movements in a balanced routine.
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