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All exercises

Dumbbell reverse grip incline bench one arm row

Intermediate

Dumbbell reverse grip incline bench one arm row is a compound dumbbell exercise for the upper back, also working the biceps and front delts.

Trained one side at a time.

What it works

Primary muscle

Upper back

Also works

BicepsFront delts

Equipment
Dumbbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Set up an incline bench at a 45-degree angle.
  2. 2Place a dumbbell on the floor next to the bench.
  3. 3Stand facing the bench with your feet shoulder-width apart.
  4. 4Bend at the waist and place your left knee and left hand on the bench for support.
  5. 5Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
  6. 6Keep your back straight and your core engaged.
  7. 7Pull the dumbbell up towards your chest, keeping your elbow close to your body.
  8. 8Squeeze your back muscles at the top of the movement.
  9. 9Lower the dumbbell back down to the starting position in a controlled manner.
  10. 10Repeat for the desired number of repetitions.
  11. 11Switch sides and repeat the exercise with your left arm.

What to do instead

  • Bodyweight standing close-grip one arm rowBodyweight
  • Suspended rowBodyweight
  • Bodyweight squatting rowBodyweight
  • Bodyweight standing rowBodyweight
  • Cable rope extension incline bench rowCable
  • Dumbbell reverse grip incline bench two arm rowDumbbell

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing one arm rowBodyweight
  • Bodyweight standing one arm row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 2 min restDumbbell reverse grip incline bench one arm row

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