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Middle Back · Dumbbell

Dumbbell Incline Row

A compound movement that trains your middle back, done with a dumbbell. Your biceps, forearms and lats help out.

Dumbbell Incline Row, starting positionDumbbell Incline Row, end position

Muscles you'll work

Dumbbell Incline Row muscles worked, front viewDumbbell Incline Row muscles worked, back view
Middle BackPrimaryBiceps · Forearms · Lats · ShouldersSecondary

How to do it

  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.

More middle back exercises

Bent Over Two-Dumbbell RowChest Supported Y Raise (Dumbbell)One-Arm Dumbbell RowBent Over Barbell Row
EquipmentDumbbell
TypeCompound
Push or pullPull
LevelBeginner

Log this lift and watch it climb

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.

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