Dumbbell Reverse Grip Incline Bench Two Arm Row
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Back
- Tipo
- Strength
The dumbbell reverse grip incline bench two arm row is a chest-supported back exercise that targets the lats, teres major and minor, the lower and middle traps, and the infraspinatus. Lying face down on an incline bench with an underhand (supinated) grip, it removes lower-back strain and forces strict form, with the biceps and rear delts assisting the pull.
Cómo hacer el Dumbbell Reverse Grip Incline Bench Two Arm Row
- 1Set an incline bench to roughly 30–45° and grab a dumbbell in each hand.
- 2Lie face down (chest-supported) on the pad with your feet braced and your chest and stomach against the bench.
- 3Let your arms hang straight down and rotate your wrists so your palms face forward (underhand, supinated grip).
- 4Brace your core and pull your shoulder blades down and back to start the movement.
- 5Row both dumbbells up toward your hips, driving your elbows back and close to your sides until they pass your torso.
- 6Squeeze your lats and mid-back at the top, keeping your wrists straight and your chest pinned to the bench.
- 7Lower the dumbbells under control to a full stretch without letting your shoulders roll forward.
- 8Complete your reps, then set the dumbbells down safely.
Consejos de técnica
- Lead with your elbows, not your hands, to keep tension on the lats and mid-back rather than the biceps.
- Keep your chest glued to the pad the whole set so the bench, not momentum, supports the weight.
- Pause briefly at the top of each rep to maximize the squeeze in the lower and middle traps.
- Use a controlled tempo and a full range of motion instead of chasing heavier dumbbells you can't stabilize.
Errores comunes
- Lifting your chest off the bench to heave the weight up, which removes the chest-supported advantage and recruits the lower back.
- Flaring the elbows wide instead of keeping them tucked, which shifts work off the lats and stresses the shoulders.
- Cutting the range short by not lowering to a full stretch, costing you tension and back development.
- Letting the wrists curl or the shoulders shrug toward the ears, turning the row into a biceps or upper-trap exercise.
Preguntas frecuentes
What muscles does the dumbbell reverse grip incline bench two arm row work?
It primarily targets the lats, teres major and minor, infraspinatus, and the lower and middle trapezius. The brachialis, brachioradialis, rear deltoids, and lower-chest fibers assist as synergists.
Why use a reverse (underhand) grip for this row?
The supinated grip tucks your elbows closer to your sides, which increases lat involvement and brings the biceps in more strongly than a standard overhand row.
What angle should the incline bench be set to?
About 30–45° works well. A lower angle increases the range of motion and lat stretch, while a steeper angle can feel more comfortable for the lower back and neck.
Is the chest-supported incline row good for beginners?
Yes. Because the bench supports your torso, it takes the lower back out of the lift and enforces strict form, making it a safe way to learn rowing mechanics.
How many sets and reps should I do?
For back hypertrophy, 3–4 sets of 8–12 controlled reps is a solid range. Prioritize a full stretch and squeeze over loading heavy.
