Tips and Benefits of doing Incline Dumbbell Row

Incline Dumbbell Row

chest supported incline dumbbell row

The importance of physical fitness is more than what we can tell in words. With obesity being an epidemic and more people being overweight today than there were a decade ago, physical fitness is crucial for the sake of a healthy and long life.

People do not pay attention to exercises partly because of their hectic life and partly because they are just not interested in it. But on the other hand, there are people who are pretty conscious about their physical fitness and appearance as well. Such individuals go to the gym and exercise to stay in shape and refine their muscles to look elegant.

Many vigorous exercises are available for this purpose. Weight lifting is one of the most common exercises in this case and there are numerous variations of it. One of such variations is given here.

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What is an Incline Dumbbell Row?

Also known as chest-supported dumbbell row, an incline dumbbell row is a form of exercise in which you keep a bench inclined at 45 degrees and use a pair of dumbbells. This exercise targets muscles on your upper body, middle back, latissimus dorsi, and trapezius.

The use of a bench in this case allows you to eliminate the support you would have required from your lower back and enables you to strengthen the targeted muscles better.

chest supported incline dumbbell row

Materials required to do an incline dumbbell row:

Equipments required to perform this exercise include a bench that can be inclined at 45 degrees and a pair of dumbbells.

How To Do An Incline Dumbbell Row

  • Start off with lying on an inclined bench with your face down
  • Keep your chest in contact with the bench
  • Make sure that your feet are touching the floor
  • Your face will be hanging off the top of the bench in this position
  • Hold a dumbbell in each of your hands
  • Squeeze your core muscles and extend your arms forward
  • With your elbows bent, bring your arms backward as much as you can
  • Tighten your shoulder muscles as you do that
  • Slowly lower the weights down to fully extend your arms again
  • Stretch your latissimus dorsi as you do that

How much weight should you use to do an incline dumbbell row?

Practically, you should go with a weight that is suitable for your strength and muscles. If you lift heavier than your strength or what stamina enables you, this may cause your muscles to tear or put too much strain on your muscles.

As a beginner, start off with the least amount of weight (like 2 to 5 pounds) that you can lift, and as your stamina builds and muscles strengthen, start adding weights to your dumbbells every week.

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When to Avoid This Exercise

Not just this exercise but any other sort of exercise that involves weight lifting should be avoided in case of an injury to your muscles.

This exercise can put a lot of pressure on your back muscles so in case you have had an injury to that area or suffer from back pain, it is recommended that you consult your doctor before you attempt an incline dumbbell row.

Take Enough Rest After Exercising

As stated above that this exercise can put a lot of strain on your muscles so it is ideal that you take enough rest before you do another set. Proper rest is recommended in order to enable your muscles to recover and prevent muscles from straining and exhausting.

Typically, you should take a rest for approximately 24 hours before you repeat this exercise. Taking a rest will give you enough time to recharge your energy for the next day.

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Benefits of Incline Dumbbell row

The main aim of this exercise is to strengthen the muscles on your upper back. These muscles are engaged in several sorts of daily activities that involve pulling or pushing motions. It enhances the health of your shoulder muscles.

You will be able to see an appreciable change in your posture as exercising these muscles can help with proper spine alignment. If your goal is healthy weight loss then this can also be beneficial for that purpose.

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What muscles do Incline Dumbbell Rows work:

A set of muscles are involved in an inclined dumbbell row.

Latissimus dorsi (lats):

  • The main use of this muscle is in the movements of arms and thoracic region. It is a muscle of the upper back that extends to the mid of it.


  • Stabilizing the shoulder joint and rotating the humerus externally are two of the main functions of this muscle


  • also known as traps, this muscle is involved in the movements of the scapula like adduction or reduction and is present in the neck region and upper back.


  • involved in movements of scapula.


  • placed on the upper arm, it drives the movements of the forearm.

Tips For Incline Dumbbell Row

  • Start with using a lighter set of weight
  • Do not start with a weight heavier than what you can lift
  • Keep yourself hydrated so drink a lot of water
  • Incline the bench at a level that is fit for you
  • Keep your head stable and up while exercising
  • Take deep breaths during each movement
  • Keep a firm grip on the dumbbells
  • Keep your arms close to your hips

What to avoid?

Performing this exercise in a correct manner is the key. Make sure you are lifting a normal amount of weight and your chest is resting against the bench.

Do not exercise more than what you are capable of. Do not put too much strain on your muscles and relax after exercising. Do not rush through the exercise and keep a slow and steady pace.

Variations of Incline Dumbbell Rows

Apart from the above-described form of incline dumbbell row, there are other variations of this exercise.

  • One Arm Dumbbell Row:

Keep an arm wrapped around the bench and hold a dumbbell in your other hand. Perform a rowing exercise with only one hand and repeat this exercise with the other hand.

  • Keep One Arm Stable:

Grab dumbbells in both hands but keep one arm stable at your hip and perform the exercise with the other hand.

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What do you think?

Written by Diabetes Doctor

I am an Internist practicing medicine for the last fifteen years. Over the years, I have learned that medicine is not about prescribing pills. True medical practice is helping people.
I do prescribe pills as well but the best results I get are when I motivate people to overcome their problems with little changes in their lifestyles.
Since most of my patients are obese, have diabetes, hypertension, high cholesterol levels, I am writing at when free.
Dibesity, I know the correct word is diabesity. Ignore this! Be with us.

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