The dumbbell reverse grip incline bench arm row is a strength exercise targeting the upper back, performed on an incline bench with dumbbells using an underhand grip. It also engages the bicep and forearms.
Also Works
BicepsForearms
How to Perform
1
Set up an incline bench at a 45 degree angle.
2
Sit on the bench with your chest against the backrest and your feet flat on the ground.
3
Hold a dumbbell in each hand with an underhand grip.
4
Lean forward and let your arms hang straight down, fully extended.
5
Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
6
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Let the dumbbells hang straight down at full arm extension to get a complete lat stretch before each pull.
•Use an underhand grip with palms facing forward to increase biceps activation and allow a longer pulling range.
•Keep your chest pressed firmly into the bench pad to isolate the back and prevent lower back compensation.
Common Mistakes
•Pulling the dumbbells too high toward the shoulders instead of the lower ribcage, which overloads the rear delts rather than the lats.
•Peeling the chest off the bench to use body English on heavy reps.
•Using a grip that is too wide, which reduces the mechanical advantage of the underhand position.
Master The Dumbbell Reverse Grip Incline Bench Arm Row with Forge
Get personalized coaching, form feedback, and workout plans featuring Dumbbell Reverse Grip Incline Bench Arm Row and other exercises tailored to your goals.