Upper back exercise · dumbbell
Dumbbell Reverse Grip Incline Bench Two Arm Row
The dumbbell reverse grip incline bench two arm row is a dumbbell exercise that targets the upper back, with the biceps and forearms assisting.
- Target muscle
- Upper back
- Also works
- Biceps, forearms
- Equipment
- Dumbbell
- Body part
- Back
How to 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.
- 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.
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 forearms work as secondary muscles. See all upper back exercises or every dumbbell exercise.
