Dumbbell Incline Row

Also known as: incline dumbbell row

Intermediate

Upper Back

Dumbbell

Dumbbell Incline Row turns independent dumbbell loading into posture that holds through the day — a step up once the basics feel easy.

How to do Dumbbell Incline Row

Set up an incline bench at a 45-degree angle.
Grab a dumbbell in each hand and sit on the bench with your chest against the incline.
Extend your arms fully, allowing the dumbbells to hang straight down from your shoulders.
Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Back Exercises All Dumbbell Exercises

Dumbbell Incline Row Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Incline Row Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Rounding the upper back to reach a little further

Hold a tall chest and shorten the range instead.

Easier and Harder Than Dumbbell Incline Row

Easier progression

Bodyweight Squatting Row

Harder progression

Lever Reverse T-bar Row

Swap Dumbbell Incline Row For

Bent Over Barbell Row

Cable Low Seated Row

Kettlebell Two Arm Row

Dumbbell Incline Row — Frequently Asked Questions

How do you do the Dumbbell Incline Row?

Set up an incline bench at a 45-degree angle. Grab a dumbbell in each hand and sit on the bench with your chest against the incline. Extend your arms fully, allowing the dumbbells to hang straight down from your shoulders. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Incline Row work?

The Dumbbell Incline Row primarily targets the upper back. It is classified as a back exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Incline Row should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Incline Row good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Incline Row?

Try the Bent Over Barbell Row, Cable Low Seated Row or the Kettlebell Two Arm Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Incline Row the same as the incline dumbbell row?

Yes. The Dumbbell Incline Row is also commonly called the incline dumbbell row. Different gyms and training programs label it differently, but "incline dumbbell row" refer to this same movement.