Dumbbell Reverse Grip Incline Bench One Arm Row exercise animation (Männlich)

Dumbbell Reverse Grip Incline Bench One Arm Row

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

The dumbbell reverse grip incline bench one arm row is a chest-supported back exercise that targets the lats and teres major and minor, along with the infraspinatus and the mid and lower traps. Lying face-down on an incline bench with an underhand grip, it strips out momentum and lets you row each side strictly while the rear delts and forearm flexors assist.

Dumbbell Reverse Grip Incline Bench One Arm Row: So führst du sie aus

  1. 1Set an incline bench to roughly 30–45° and lie face-down on it with your chest and stomach supported and your feet braced on the floor.
  2. 2Hold a dumbbell in one hand with a reverse (underhand, palm-forward) grip, letting your arm hang straight down below your shoulder.
  3. 3Set your shoulder blade down and back before you pull, and keep your neck in line with your spine.
  4. 4Drive your elbow up and back close to your ribs, leading with the elbow and keeping your wrist neutral as you row the dumbbell toward your hip.
  5. 5Squeeze your back at the top, bringing the dumbbell to the side of your lower ribs without twisting your torso off the bench.
  6. 6Lower the dumbbell under control until your arm is fully extended and you feel a stretch across your lat.
  7. 7Complete all reps on one side, then switch the dumbbell to the other hand and repeat.

Technik-Tipps

  • Keep your chest pinned to the bench the whole set so the lat and mid-traps do the work instead of your lower back and hips.
  • Lead the pull with your elbow, not your hand — driving the elbow toward your hip recruits the lats and teres major more fully.
  • The underhand grip naturally tucks the elbow close to your body, which shifts emphasis onto the lower lat; let it travel along your side rather than flaring out.
  • Pause briefly at the top and feel the squeeze between your shoulder blade and spine before lowering with control.

Häufige Fehler

  • Twisting or rotating your torso off the bench to heave the weight up, which trades back tension for momentum and strains the lower back.
  • Using too heavy a dumbbell and shortening the range, so the lat never gets a full stretch at the bottom or a full contraction at the top.
  • Shrugging the shoulder toward your ear instead of pulling the elbow down and back, which loads the upper traps rather than the lats and lower traps.
  • Bending the wrist or curling with the biceps to lift the weight, which shifts the load off the back and onto the forearm and elbow flexors.

Häufig gestellte Fragen

What muscles does the dumbbell reverse grip incline bench one arm row work?

It targets the lats, teres major and minor, infraspinatus, and the middle and lower traps. The rear delts, brachialis, brachioradialis, and lower-chest fibers assist as synergists.

Why use a reverse (underhand) grip for this row?

The supinated grip keeps your elbow tucked close to your body, which increases lat and teres major involvement and lets you pull the dumbbell lower toward your hip for a stronger contraction.

What incline angle should I set the bench to?

Around 30–45° works well. A lower incline lengthens the range and lat stretch; a steeper incline shortens the row but keeps your chest firmly supported.

Is the chest-supported one arm row good for beginners?

Yes. Because the bench supports your torso, it removes the temptation to swing or use the lower back, making it an easy way to learn a strict rowing pattern and feel the lats work.

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