Incline Bench Row
Muscles worked
Instructions
- 1Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
- 2Let the arms hang to your sides fully extended as they point to the floor.
- 3Turn the wrists until your hands have a pronated (palms down) grip.
- 4Now flare the elbows out. This will be your starting position.
- 5As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second.
- 6Slowly go back down to the starting position as you breathe in.
- 7Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Incline Bench Row
The incline bench row removes any risk of cheating with the lower back since the torso rests fully on the bench, allowing full back isolation without lumbar compensation. Lying face down on an inclined bench, you pull the dumbbells toward your back like a reverse bench press, a valuable exercise for people prone to lower-back discomfort during standard rows.
check_circleBenefits
- check_circleFull back isolation without lumbar compensation
- check_circleIdeal for people with a sensitive lower back
- check_circleGood contraction of the mid-back and traps
lightbulbExecution tips
- lightbulbLet the arms hang fully before starting
- lightbulbLead the movement with the elbows going back
- lightbulbPause for a second at the top of the contraction
warningCommon mistakes
- warningLifting the torso off the bench to cheat the range
- warningPulling too fast without control
- warningElbows staying too close to the body, limiting back contraction
helpFrequently asked questions
What bench angle should I use?expand_more
About 30 degrees is enough; a steeper angle makes holding the position harder.
Is it suitable for beginners?expand_more
Absolutely, the stability provided by the bench makes it an excellent entry point for learning to pull correctly with the back.
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