Dumbbell Reverse Grip Incline Row exercise animation (Weiblich)

Dumbbell Reverse Grip Incline Row

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

The dumbbell reverse grip incline row is a chest-supported back exercise performed face-down on an incline bench with an underhand (supinated) grip. The reverse grip emphasizes the lats (latissimus dorsi) while working the teres major and minor, infraspinatus, and the middle and upper traps. The rear delts, brachialis, and brachioradialis (upper-arm and forearm flexors) assist. With your chest braced against the pad, it isolates the back without lower-back strain.

Dumbbell Reverse Grip Incline Row: So führst du sie aus

  1. 1Set an incline bench to roughly 30–45° and grab a dumbbell in each hand with an underhand grip, palms facing forward.
  2. 2Lie face-down on the bench with your chest and stomach against the pad and your feet planted for stability.
  3. 3Let your arms hang straight down toward the floor, holding the dumbbells with your palms facing away from the bench.
  4. 4Pull your shoulder blades down and back, then row the dumbbells up by driving your elbows toward your hips.
  5. 5Keep your elbows close to your sides and bring the dumbbells toward your lower ribs until your upper arms pass your torso.
  6. 6Squeeze your back at the top, holding the contraction briefly without shrugging your shoulders up.
  7. 7Lower the dumbbells under control until your arms are fully extended and your shoulder blades stretch forward.
  8. 8Complete your reps, then sit up and set the dumbbells down with control.

Technik-Tipps

  • Keep your chest glued to the pad through every rep so the bench, not momentum, supports the load.
  • Lead with your elbows and think about driving them toward your back pockets to recruit the lats.
  • Use a controlled tempo and a full stretch at the bottom to maximize range of motion and back tension.
  • Keep your neck neutral by looking down at the pad rather than craning your head up.

Häufige Fehler

  • Jerking the dumbbells up with momentum, which shifts work away from the back and reduces the muscle tension you are after.
  • Shrugging the shoulders toward the ears at the top, which overloads the upper traps instead of the lats.
  • Cutting the range of motion short and never fully extending the arms, which limits the lat stretch and back development.
  • Flaring the elbows out wide, which turns the row into a rear-delt-dominant pull and reduces lat involvement.

Häufig gestellte Fragen

What muscles does the dumbbell reverse grip incline row work?

It targets the lats (latissimus dorsi), teres major and minor, infraspinatus, and the middle and upper traps. The rear delts, brachialis, and brachioradialis assist as synergists.

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

The supinated grip lets your elbows stay closer to your sides as you pull, which biases the work toward the lats compared with an overhand row.

What incline angle should I set the bench to?

Around 30–45° works well. A lower angle increases the stretch at the bottom, while a steeper angle keeps the chest fully supported and shortens the range slightly.

Is the dumbbell reverse grip incline row good for beginners?

Yes. Because your chest is supported on the bench, it removes lower-back strain and momentum, making it easier to learn good rowing form than with bent-over rows.

How many sets and reps should I do?

For back size and strength, 3–4 sets of 8–12 reps with a controlled tempo is a solid default. Pick a weight that lets you fully squeeze each rep without cheating.

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