Upper back exercise · dumbbell
Dumbbell Reverse Grip Incline Bench One Arm Row
The dumbbell reverse grip incline bench one arm 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 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.
- Lower the dumbbell back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
- Switch sides and repeat the exercise with your left arm.
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.
