Dumbbell Incline Single-Arm Row
The Dumbbell Incline Single-Arm Row mainly works the back, with help from the biceps, shoulders and traps. You'll need: dumbbells and incline bench.
Required Equipment
Dumbbell Incline Single-Arm Row Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Biceps (biceps brachii); Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
How to do the Dumbbell Incline Single-Arm Row
Setup
Set your adjustable weight bench to an incline (approx. 45-60 degrees). Place your chest and stomach against the backrest of the bench to stabilize your torso throughout the movement.
Execution
Hold a dumbbell in one hand with your arm extended toward the floor. Keep your other hand on the edge of the bench for extra balance if needed.
Inhale and engage your core, keeping your back straight and hips grounded against the bench.
Exhale and pull the dumbbell upward by driving your elbow toward the ceiling. Focus on pulling from your shoulder blade, squeezing the back muscle at the peak of the movement.
Keep your elbow close to your ribcage; do not let it flare out wide.
Control the descent as you return the dumbbell to the starting position with your arm fully extended.
Tips
Avoid using momentum or swinging your torso; keep your chest pressed against the pad to prevent cheating.
Ensure you perform equal reps on both arms.
Dumbbell Incline Single-Arm Row FAQs
What muscles does the Dumbbell Incline Single-Arm Row work?
The Dumbbell Incline Single-Arm Row mainly works the back, with help from the biceps, shoulders and traps. The main muscles are the latissimus dorsi.
What equipment do you need for the Dumbbell Incline Single-Arm Row?
Dumbbells and incline bench.
What workout day should the Dumbbell Incline Single-Arm Row go on?
It belongs on pull day in a push/pull/legs routine.
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