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Incline Dumbbell Row

Improving upper body strength and physique is a popular goal for lifters wanting a defined aesthetic and record-breaking exercise performance. The incline dumbbell row is a prominent exercise that promotes these benefits.

This compound exercise activates multiple muscle groups and emphasizes muscle engagement to promote hypertrophy and strength gains. It primarily utilizes upper body muscles like the trapezius and secondary muscles like the lats and rear delts. This guide details how to perform the incline dumbbell row, expert tips, benefits, and more.

How To Do

  1. Set an adjustable incline bench at a 45-degree angle.
  2. Grab two dumbbells for the exercise. Hold them in a pronated (overhand) grip.
  3. Lie chest first on the incline bench using the balls of your feet for added balance.
  4. Allow the arms to hang on either side of the bench.
  5. Inhale.
  6. Exhale and drive the elbows up to the ceiling.
  7. Stop when the dumbbells reach your chest.
  8. Slowly return to the starting position while inhaling.
  9. Repeat for desired reps and sets.

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Tips From Expert

  • Maintain a neutral spine and straight back throughout the incline dumbbell row. Engaging the abdominals and glutes helps prevent back arching and breaking form.
  • Consider using a thumbless grip for lifters experiencing more bicep engagement than back. This can help reduce bicep activation during exercise.
  • There are two leg position options in the exercise. The first is extending the legs and planting the feet on the ground. The second is bending the knees and resting them on the bottom pad of the bench. Either is considered appropriate.

Optimal Sets and Reps

Before beginning your exercise program, you must determine your unique fitness goals, like strength or hypertrophy. This is needed to pinpoint the ideal sets and reps for your goals.

Training TypeSetsReps
Strength Training3–54–6
Hypertrophy3–48–12
Endurance Training3–412–20
Power Training3–51–3 (Explosive)
Optimal Sets & Reps of Incline Dumbbell Row

How to Put in Your Workout Split

The incline dumbbell row is an upper-body exercise engaging the trapezius muscles in the pulling or rowing movement pattern. As a compound exercise, this row variation is beneficial for activating numerous muscle groups to encourage muscle growth and strength gains.

  • Upper/Lower Body Split — In this split, the incline dumbbell row would be implemented into upper-body-focused days. This is because it engages upper-body muscles like the trapezius and posterior deltoid, a muscle located on the shoulder.
  • Muscle-Focused Split — Typically, these splits are divided into days like back and bis or shoulders and tris. The incline dumbbell row is a perfect fit for back and bis days. Check out this back and bicep workout for a good example of a muscle-focused split.

The incline dumbbell row’s incorporation of multiple muscle groups can quickly fatigue a larger portion of the body’s muscles. So, utilizing your energy for it at the beginning of a workout is more effective energy-wise.

Primary Muscle Groups

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Lower Trapezius

Small, triangular shaped muscles located below your middle traps and between your lats.

Upper Trapezius

The upper trapezius is a smaller section of the broader muscle, reaching across the tops of the shoulders. It lifts the arms, stabilizes the scapula, and ensures the neck remains upright. In the incline dumbbell row, the upper trapezius is one of the primary muscles used to perform these functions.

This exercise helps strengthen the traps to reduce injury risk and pain in the shoulders, back, and neck. This is especially important for individuals who sit all day. The highest prevalence of musculoskeletal pain in desk workers was recorded in the neck (60.3%) and shoulders (59.5%).

Middle Trapezius

The middle trapezius is directly below the upper trapezius. It stabilizes the shoulders during arm movement, keeps the upper body aligned, pulls the shoulders back, and enables arm extension.

]This muscle is necessary for maintaining good posture and stabilizing the shoulders during walking and jogging. Exercises like the incline dumbbell row effectively engage the middle trapezius, helping strengthen this muscle needed for daily activities.

Lower Trapezius

The lower trapezius is the largest section of the broader trapezius muscle. It covers the area below the middle trapezius, reaching from the scapula to the middle back. This back muscle's responsibilities include scapular depression and stabilization of the spine and upper body.

Scapular depression occurs when the shoulder blades move downward, which is needed to support arm movement. The lower traps control scapular depression, which is used for overhead activities like reaching for an item in the cabinet. This muscle helps stabilize the spine and shoulders when we move our arms in daily and athletic activities.

The incline dumbbell row incorporates the lower trapezius in the rowing motion of the exercise. This engages the lower trapezius to enable arm and scapula movement while stabilizing the shoulders and spine.

Secondary Muscle Groups

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Latissimus Dorsi

The latissimus dorsi, or the lats, is a v-shaped, flat muscle in the back. It is considered one of the largest back muscles. Its roles include stabilizing the spine, supporting respiration, and arm adduction, bringing the arm toward the body’s midline.

The lats support everyday movements, from coughing, sneezing, and exhaling to athletic movements like rowing and swimming. The latissimus dorsi acts as a secondary muscle in the incline dumbbell row. It stabilizes the spine and maintains proper form while supporting arm extension.

Posterior Deltoid

The posterior deltoid, or rear delt, is located at the back of the shoulder. It is one of the three heads comprising the shoulder's deltoid muscle. Its functions include external shoulder rotation (hand behind head), arm extension, and horizontal abduction to draw the arm horizontally away from the body.

Keeping the posterior deltoid strong is vital for a healthy shoulder joint for functional arm movements. This muscle is used in everyday actions like opening doors, pulling a chair out, and carrying groceries. The incline dumbbell row strengthens this muscle, using it in the movement pattern for arm extension and stabilizing the shoulders. Consider using this shoulders and traps workout to pursue these benefits actively.

Biceps Long Head

The biceps brachii is a thick upper arm muscle that comprises two heads — the long and short biceps head. The long head is situated on the lateral side of the biceps brachii, away from the body’s midline. Its role in the body includes supporting forearm supination (palms up), shoulder stabilization, and elbow flexion (bending).

Every day, we use the biceps long head in simple movement patterns like washing our hair and brushing our teeth. Strengthening this muscle is crucial for stabilizing the humerus and supporting elbow flexion for functional movement.

The incline dumbbell row uses this muscle for elbow flexion while rowing the dumbbells, helping to strengthen it. For more bicep work, consider bicep peak exercises to establish a well-defined upper-body physique.

Biceps Short Head

The short head is the other head of the biceps brachii. It is located in the medial section of the upper arm towards the body’s midline. This head is responsible for elbow flexion, forearm rotation, and adduction of the humerus toward the body’s midline.

Humans use the biceps short head in daily motions like changing clothes, hauling groceries, and affectionate displays like hugging. The incline dumbbell row incorporates this muscle, using it to bend and flex the elbow to row the dumbbells. Although it is only a secondary muscle in this exercise, it is effectively engaged to promote strength and functional improvements.

Brachialis

The brachialis is a primary elbow flexor located in the front of the upper arm beneath the biceps brachii. It is considered a pure flexor for its capacity to establish elbow flexion no matter the position of the forearm.

Maintaining strength in this muscle is essential for aiding daily motions that use elbow flexion, like brushing our teeth. The incline dumbbell row incorporates the brachialis as a secondary mover to support elbow flexion in the row.

Brachioradialis

The brachioradialis is a superficial muscle in the forearm that stabilizes the elbow joint during movement. It is also necessary for outward and inward rotation of the forearm.

This muscle is used in everyday activities like typing, writing, and lifting items like groceries. The brachioradialis is used in athletic movements like tennis, such as swinging the racket in different positions. This muscle is activated in the incline dumbbell row as a secondary mover to stabilize the forearm during the row.

Equipment

Dumbbells

Flat Bench Without Rack

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Flat Bench Without Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Shrug

Dumbbell Bent-Over Row

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Pull-Up

Cable Face Pull

Cable Crossover Reverse Fly

Pulse Row

Rear Delt Fly Machine

Trap Bar Shrug

Barbell Shrug

Barbell Bent-Over Row

Prone Y Raise

Seated Wide-Grip Cable Row

Who Should Do?

Those Seeking To Improve Upper Body Strength

For anyone wanting to improve upper body strength, the incline dumbbell row is an excellent addition to their training routine. This compound movement incorporates multiple muscle groups, such as the trapezius, latissimus dorsi, and posterior deltoids. Activating these different muscles promotes greater muscle engagement and, therefore, strength improvements in more muscles. 

A person’s upper body strength can significantly impact their quality of life and influence the potential of injury risk. Establishing a strong upper body is correlated with benefits like better posture, boosted coordination, and increased shoulder mobility. Prioritizing exercises like the incline dumbbell row into your training program can influence access to these benefits. 

Bodybuilders

In the fitness world, bodybuilders are widely known for their dominating physiques. These athletes dedicate time and energy to prioritizing balanced nutrition and a training program emphasizing hypertrophy. In bodybuilding competitions, judges score these athletes based on muscular balance, size, and symmetry. 

The incline dumbbell row is a quality exercise bodybuilders can utilize in their training program. This exercise can promote muscle growth in the upper body muscles like the trapezius and latissimus dorsi. Its exercise position eliminates momentum that could detract from muscle engagement and helps prioritize intensity and muscle activation. 

Who Should Not Do?

Anyone With A Wrist Injury

Anyone with a wrist injury should not perform the incline dumbbell row. The range of motion can be limited with preexisting wrist injuries, leading to altered movement patterns. Additionally, painful symptoms can arise due to excess tension from weight-bearing, raising the risk of worsening the injury. 

Anyone With Chronic Shoulder Injuries

Anyone with chronic shoulder injuries shouldn’t perform the incline dumbbell row as they may have a limited range of motion. These individuals may also suffer from injury-associated pain. 

Whether it is a rotator cuff or shoulder strain injury, we do not recommend performing the incline dumbbell row. This exercise utilizes abduction and adduction shoulder movement, which can cause further pain-associated symptoms in the shoulder. 

Benefits Of The Incline Dumbbell Row

Tones Muscles

As a compound movement, the incline dumbbell row incorporates multiple muscle groups, like the trapezius, to perform the exercise. Engaging numerous muscles is productive in establishing a toned and muscled physique. 

Lifters must understand that factors can greatly determine the quality of results when using exercise to promote a toning effect. Two of the most prominent ones are muscle mass and body fat percentage. For example, muscle mass can be hidden underneath if a lifter’s body fat percentage is too high. 

Ways to counteract this include cutting or bulking phases. Lifters often use these phases to decrease body fat and increase muscle mass percentages. Emphasizing quality exercises, like the incline dumbbell row, and balanced nutrition are necessary maneuvers to enhance muscle tone progress. 

Improves Posture

A large part of the world is affected by pair-related symptoms associated with poor posture in work and school environments. Poor posture signs like a hunched back or shoulders can result in back, shoulders, and neck pain. 

A non-exercise method to improve poor posture is reinforcing good posture when needed to deter bad posture habits. Another is strengthening posture-supportive muscles like the trapezius and latissimus dorsi to support healthy posture and reduce pain-related issues. Exercises like the incline dumbbell row strengthen these muscles to promote good posture. 

Builds Strength

People go to the gym to achieve goals like fat loss, muscle growth, or improved functionality. One of the most common exercise goals is building strength, which is associated with benefits like increased lean body mass. 

Adding exercises like the incline dumbbell row into your weekly routine is productive for building strength. Whether you train one or three times a week, strength gains will occur, reducing injury risk and aiding functional movement. 

Frequently Asked Questions

What muscles do incline dumbbell row work?

The incline dumbbell row engages numerous muscle groups because it is a compound movement that utilizes multiple joints. The primary muscles used in this exercise are the trapezius, with secondary muscles like the lats and rear delts incorporated.

How to set up incline dumbbell rows?

You will need to set up an incline bench at a 45-degree angle and lie chest-first on it. Your knees can be placed on the lower pad, or your legs can be extended with your feet on the floor.

Why are incline dumbbell rows so hard?

Incline dumbbell rows are hard because they target multiple muscle groups, in addition to challenging your postural muscles.

How often should I do incline dumbbell rows?

To promote growth, it’s advised to perform an exercise or target a specific muscle group at least once a week. Research has shown that resistance training frequency does not significantly impact hypertrophy when volume is emphasized.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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