Upper back exercise · dumbbell
Dumbbell Incline Row
The dumbbell incline row is a dumbbell exercise that targets the upper back, with the biceps and shoulders assisting.
- Target muscle
- Upper back
- Also works
- Biceps, shoulders
- Equipment
- Dumbbell
- Body part
- Back
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The biceps and shoulders work as secondary muscles. See all upper back exercises or every dumbbell exercise.
