Incline Dumbbell Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Dumbbell Row is a compound back exercise that primarily targets the lats while also engaging the biceps and upper back muscles. Performed by lying chest-down on an incline bench and rowing dumbbells toward the lower rib cage, it minimizes lower back strain and encourages strict form by preventing body momentum. This movement enhances back thickness, improves posture, and develops pulling strength, making it an effective variation for isolating the lats and achieving balanced upper-body muscle development.
How to Perform
Adjust the bench to about a 45° angle and lie chest-down with your feet planted for stability.
Grasp a dumbbell in each hand with a neutral (palms-in) grip and let your arms hang fully extended toward the floor.
Brace your core, draw your shoulder blades slightly down and together to set the shoulders, and keep your neck aligned with your spine.
Inhale, then pull the dumbbells by driving your elbows up and back, aiming to bring the weights toward the area just below your rib cage while keeping the elbows close to the body.
At the top of the move, pause briefly and actively squeeze the lats and the upper-back—avoid shrugging the shoulders.
Exhale as you lower the dumbbells in a slow, controlled manner until your arms are fully extended and the scapulae return to the starting position.
Maintain chest contact with the bench the whole set, avoid using torso rotation or momentum, and keep wrists neutral to protect them.
Use a deliberate tempo (for example: 1–0–2 pause/hold at top optional) and choose a weight that allows full range of motion with strict form.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest firmly on the bench throughout the movement to prevent momentum.
Focus on pulling with your elbows rather than your hands to better engage the lats.
Maintain a neutral spine and avoid lifting your head or arching your back.
Squeeze your shoulder blades together at the top to maximize muscle contraction.
Control the descent of the dumbbells to increase time under tension.
Avoid flaring your elbows out too wide to keep tension on the lats instead of the rear delts.
Use a moderate weight that allows full range of motion with strict form.
Keep your wrists straight and aligned with your forearms to prevent strain.
Exhale as you pull the dumbbells up and inhale as you lower them.
Warm up your shoulders and back before starting to prevent injury.
How Not to Perform
Do not use body momentum or a jerking motion to lift the weights.
Avoid lifting your chest off the bench or arching your lower back.
Do not let your elbows flare excessively outward; keep them tracking toward your hips.
Avoid using excessively heavy dumbbells that force partial reps or compromised form.
Do not rush the concentric or eccentric phases—keep a controlled tempo.
Avoid shrugging your shoulders up toward your ears at the top of the rep.
Do not grip the dumbbells with a tense, bent-wrist position; keep wrists neutral.
Avoid holding your breath—breathe out on the pull and in on the release.
Do not allow the scapulae to remain passive; avoid skipping the scapular squeeze at the top.
Avoid unstable foot placement or loosening your base; keep feet planted for stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
