Dumbbell Reverse Grip Incline Bench One Arm Row
Also known as: reverse grip dumbbell incline bench one arm row
The point of Dumbbell Reverse Grip Incline Bench One Arm Row is a thicker, wider upper back; independent dumbbell loading is how it gets there.
How to do Dumbbell Reverse Grip Incline Bench One Arm Row
- Set up an incline bench at a 45-degree angle.
- Place a dumbbell on the floor next to the bench.
- Stand facing the bench with your feet shoulder-width apart.
- Bend at the waist and place your left knee and left hand on the bench for support.
- Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
- Keep your back straight and your core engaged.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- Squeeze your back muscles at the top of the movement.
Dumbbell Reverse Grip Incline Bench One Arm Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Reverse Grip Incline Bench One Arm Row Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Dumbbell Reverse Grip Incline Bench One Arm Row
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Dumbbell Reverse Grip Incline Bench One Arm Row — Frequently Asked Questions
How do you do the Dumbbell Reverse Grip Incline Bench One Arm Row?
Set up an incline bench at a 45-degree angle. Place a dumbbell on the floor next to the bench. Stand facing the bench with your feet shoulder-width apart. 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 Reverse Grip Incline Bench One Arm Row work?
The Dumbbell Reverse Grip Incline Bench One Arm 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 Reverse Grip Incline Bench One Arm Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Reverse Grip Incline Bench One Arm Row good for beginners?
Not usually. The Dumbbell Reverse Grip Incline Bench One Arm Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Reverse Grip Incline Bench One Arm Row?
Try the Bodyweight Standing One Arm Row, Lever One Arm Bent Over Row or the Cable Reverse-grip Straight Back Seated High 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 Reverse Grip Incline Bench One Arm Row the same as the reverse grip dumbbell incline bench one arm row?
Yes. The Dumbbell Reverse Grip Incline Bench One Arm Row is also commonly called the reverse grip dumbbell incline bench one arm row. Different gyms and training programs label it differently, but "reverse grip dumbbell incline bench one arm row" refer to this same movement.
