Dumbbell Reverse Grip Incline Bench Two Arm Row
Also known as: reverse grip dumbbell incline bench two arm row
The point of Dumbbell Reverse Grip Incline Bench Two Arm Row is pulling strength and back density; independent dumbbell loading is how it gets there.
How to do Dumbbell Reverse Grip Incline Bench Two Arm Row
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your chest against the backrest and your feet flat on the ground.
- Hold a dumbbell in each hand with an underhand grip.
- Lean forward and let your arms hang straight down, fully extended.
- 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 down to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Reverse Grip Incline Bench Two 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 Two Arm Row Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Easier and Harder Than Dumbbell Reverse Grip Incline Bench Two Arm Row
Swap Dumbbell Reverse Grip Incline Bench Two Arm Row For
Dumbbell Reverse Grip Incline Bench Two Arm Row — Frequently Asked Questions
How do you do the Dumbbell Reverse Grip Incline Bench Two Arm Row?
Set up an incline bench at a 45-degree angle. Sit on the bench with your chest against the backrest and your feet flat on the ground. Hold a dumbbell in each hand with an underhand grip. 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 Two Arm Row work?
The Dumbbell Reverse Grip Incline Bench Two 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 Two 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 Two Arm Row good for beginners?
Not usually. The Dumbbell Reverse Grip Incline Bench Two 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 Two Arm Row?
Try the Cable Seated One Arm Alternate Row, Back Lever or the Rope Climb. 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 Two Arm Row the same as the reverse grip dumbbell incline bench two arm row?
Yes. The Dumbbell Reverse Grip Incline Bench Two Arm Row is also commonly called the reverse grip dumbbell incline bench two arm row. Different gyms and training programs label it differently, but "reverse grip dumbbell incline bench two arm row" refer to this same movement.
