Dumbbell Lying Incline Row
Build a stronger back! Dumbbell Incline Rows target your upper back with controlled movements for maximum muscle engagement.
The Dumbbell Lying Incline Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Lying Incline Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Upper Traps (trapezius, upper fibers); Rear Shoulder (Delts) (posterior deltoid)
Dumbbell Lying Incline Row Variations and Alternatives
How to do the Dumbbell Lying Incline Row
Set an incline bench to a 30-45 degree angle.
Hold a dumbbell in each hand with a neutral grip (palms facing each other).
Position yourself chest down on the incline bench with your feet firmly on the ground.
Ensure that your arms are fully extended towards the floor and your neck is in a neutral position aligned with your spine.
Brace your core and pull the dumbbells towards your lower ribcage while keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement.
Slowly lower the dumbbells back to the starting position with control.
Repeat the movement for the desired number of repetitions and sets.
Ensure that during the exercise, you maintain a neutral spine and avoid using momentum to lift the weights. Control is crucial for maximum muscle engagement and safety.
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Dumbbell Lying Incline Row FAQs
What muscles does the Dumbbell Lying Incline Row work?
The Dumbbell Lying Incline Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Dumbbell Lying Incline Row?
Dumbbells or incline bench.
Is the Dumbbell Lying Incline Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Lying Incline Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Lying Incline Row variations and alternatives?
Similar exercises include the Barbell Incline Rear-Delt Row, Barbell Incline Row, Barbell Bench Incline Reverse-Grip Row and Dumbbell Wide Bent-Over Row.
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