INCLINE REVERSE GRIP DUMBBELL ROW

Learn How To Do Incline Reverse Grip Dumbbell Row And Its Benefits

HOW TO DO INCLINE REVERSE GRIP DUMBBELL ROW

The incline reverse grip dumbbell row is a compound exercise that targets the muscles in your upper back, particularly the latissimus dorsi (lats) and the biceps. It's an excellent exercise for building upper body strength and improving posture. Here's how to perform the incline reverse grip dumbbell row:

How to do:

  1. Set Up: Adjust the incline bench to a 45-degree angle. Place it in front of a mirror if possible for better form feedback. Place a pair of dumbbells on the floor at the base of the bench.

  2. Position Yourself: Sit down on the incline bench with your chest against the backrest and your feet flat on the floor. Your knees should be slightly bent. Hold a dumbbell in each hand with a reverse (supinated) grip, which means your palms should be facing you.

  3. Grasp the Dumbbells: Reach down and pick up the dumbbells. Hold them with your arms fully extended, and your hands should be directly under your shoulders. This is your starting position.

  4. Engage Your Core: Tighten your core muscles to stabilize your spine and maintain a neutral spine position throughout the exercise.

  5. Perform the Row: Exhale as you pull both dumbbells up toward your hips. Focus on squeezing your shoulder blades together and driving your elbows back. Keep your elbows close to your body as you lift.

  6. Full Contraction: At the top of the movement, the dumbbells should be close to your hips, and your shoulder blades should be fully retracted. Hold this position for a brief pause to maximize muscle engagement.

  7. Lower the Dumbbells: Inhale as you slowly lower the dumbbells back to the starting position. Maintain control and avoid letting the weights drop.

  8. Repeat: Perform the desired number of repetitions with proper form. Typically, 3-4 sets of 8-12 reps are effective for building strength and muscle.

Tips for Proper Form:

  • Focus on a controlled and deliberate motion throughout the exercise.

  • Keep your chest against the bench to ensure you're targeting the upper back effectively.

  • Maintain a neutral spine by avoiding excessive arching or rounding of your back.

  • Use a weight that challenges you while allowing you to maintain good form.

Benefits of Incline Reverse Grip Dumbbell Rows:

  1. Upper Back Development: This exercise primarily targets the upper back, helping to build a strong and well-defined back.

  2. Bicep Engagement: The reverse grip also engages the biceps, providing a secondary benefit for your arm muscles.

  3. Improved Posture: Strengthening the upper back muscles can help improve your posture and reduce the risk of rounded shoulders.

  4. Functional Strength: Incline reverse grip dumbbell rows enhance your ability to perform pulling movements, which can be useful in everyday activities.

  5. Variation: This exercise offers a variation to standard rows, keeping your workouts fresh and challenging.

Incorporate incline reverse grip dumbbell rows into your upper body workout routine to target your upper back and build strength in your lats and biceps.

MUSCLE GROUPS

Primary:

Back / Wing

Equipment:

Dumbbell

Bench

Subscribe newsletter