Dumbbell Incline Row exercise animation (Männlich)

Dumbbell Incline Row

Zielmuskel
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergistenmuskeln
Brachialis, Brachioradialis, Pectoralis Major Sternal Head
Equipment
Dumbbell
Körperregion
Back
Typ
Strength

The dumbbell incline row is a chest-supported back exercise performed lying face-down on an incline bench, rowing both dumbbells toward your ribcage. It builds the lats, mid-back, and rear-shoulder muscles — the teres major and minor, infraspinatus, and middle and lower traps — with the brachialis and brachioradialis assisting at the elbow. Lying against the bench removes lower-back strain and momentum, making it a clean, strict pulling movement.

Dumbbell Incline Row: So führst du sie aus

  1. 1Set an adjustable bench to a moderate incline, roughly 30–45°, and grab a dumbbell in each hand.
  2. 2Lie face-down on the bench with your chest and stomach supported and your feet braced on the floor for balance.
  3. 3Let the dumbbells hang straight down at arm's length with your palms facing each other and a soft bend in your elbows.
  4. 4Set your shoulder blades down and back against the bench, then brace your core to keep your torso still.
  5. 5Row both dumbbells up toward your ribcage, driving your elbows back and up rather than flaring them out wide.
  6. 6Squeeze your shoulder blades together at the top, pausing briefly when the dumbbells reach your lower ribs or hips.
  7. 7Lower the dumbbells under control back to a full stretch without letting your shoulders roll forward.
  8. 8Repeat for reps, then set the dumbbells down on the floor to finish.

Technik-Tipps

  • Pull with your back, not your hands — think of your elbows as hooks and drive them toward your hips to load the lats and mid-traps.
  • Keep your chest pinned to the bench the whole set so you can't use your lower back or momentum to swing the weight.
  • Lead with the elbows and tuck them at around 30–45° from your torso to bias the lats and teres muscles over the rear delts.
  • Pause for a beat at the top of each rep and feel the squeeze between your shoulder blades before lowering.
  • Pick a weight you can control through a full range; chest support means strict reps, not heavy ego-loading.

Häufige Fehler

  • Lifting the chest off the bench to heave the weight up, which reintroduces the momentum and lower-back cheating the support is meant to remove.
  • Flaring the elbows straight out to the sides, which shifts work onto the rear shoulders and takes tension off the lats and mid-back.
  • Cutting the range short and never reaching a full stretch at the bottom, which limits how much the back muscles actually work.
  • Curling the dumbbells with the arms instead of driving the elbows back, which overloads the biceps and brachialis and underworks the back.
  • Rounding the shoulders forward at the bottom, which loses the set position and stresses the shoulder joint.

Häufig gestellte Fragen

What muscles does the dumbbell incline row work?

It targets the lats, teres major and minor, infraspinatus, and the middle and lower traps — the muscles of the upper and mid-back. The brachialis, brachioradialis, and lower chest assist as synergists at the elbow and shoulder.

Why use an incline bench for this row?

Lying face-down on the incline supports your chest, which removes lower-back strain and stops you from using momentum to cheat the weight up. That makes the row stricter, so the back muscles do the work instead of your hips and torso.

Is the dumbbell incline row good for beginners?

Yes. The chest support makes it one of the easier rows to learn because it enforces good position and removes the lower-back demand of a bent-over row, letting you focus on pulling with your back.

How many sets and reps should I do?

For back size and strength, 3 to 4 sets of 8 to 12 reps works well. Choose a weight you can control through a full range with a brief squeeze at the top of each rep.

Where should I feel the dumbbell incline row?

You should feel it across your mid-back and lats, with a squeeze between your shoulder blades at the top. If you only feel your arms or rear shoulders, drive your elbows back toward your hips and keep them tucked closer to your torso.

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