A beginner strength exercise done with a dumbbell that mainly works the middle back, with help from the biceps, forearms and lats. Using a neutral grip, lean into an incline bench. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
Updated
Primary
Middle Back
Secondary
Biceps, Forearms, Lats, Shoulders
Equipment
Dumbbell
Level
beginner
Dumbbell Incline Row demonstration
Dumbbell Incline Row, starting positionDumbbell Incline Row, finishing position
How to Perform
1Using a neutral grip, lean into an incline bench.
2Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
3Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
4Pause at the top of the motion, and then return to the starting position.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
