Incline Bench Dumbbell Rows

Exercise Tips

  • Keep your chest flat on the bench
  • Do not lift your head

Incline Bench Dumbbell Rows

This exercise targets your middle back and provides a low cardio benefit.

Muscle Group

Rhomboids (Middle Back), Latissimus Dorsi (Lats)


1 Day a Week to
3 Days a Week


Incline Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Rhomboids (Middle Back), Latissimus Dorsi (Lats)

Equipment: Incline Bench, Dumbbells

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Back

Starting Position: Position yourself on an incline bench, arms hanging over the sides with a dumbbell in each hand, palms facing you. Rest your chin on the bench.

  1. 1 Exhaling, lift your elbows straight back, keeping them close to your sides. Keep your shoulder blades pinched together the entire time. Lift until the dumbbells are about even with the sides of the bench.
  2. 2 Inhale and slowly lower back down to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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