Incline Reverse-Grip Dumbbell Row

Lats, BicepsDumbbells, Bench

The chest-supported reverse-grip row targets the lower lats and biceps. The incline bench takes pressure off your lower back for strict form, while the supinated grip allows for a deeper contraction.

How to do it

1Lie chest-down on a 30–45 degree incline bench with your feet firmly planted on the floor.

2Hold dumbbells with a reverse (underhand) grip, palms facing forward.

3Row the dumbbells toward your lower stomach, keeping your elbows tucked close to your torso.

4Squeeze your shoulder blades at the top and hold for one second.

5Smoothly lower the dumbbells down to feel a full stretch in your lats.

Common mistakes

Bending excessively at the elbows, turning it into a bicep curl instead of a back exercise.

Lifting your torso off the pad to swing the weight up.

Flaring your elbows out wide, throwing off the path and target muscles.

Breathing

Exhale as you row the dumbbells up; inhale as you lower them down.

Make it harder or easier

To make it easier, drop the weight and initiate every rep by retracting your shoulder blades.

To increase difficulty, pause for 2 seconds at peak contraction on every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.