Looking for a great exercise to work your back muscle or looking for a different variant of rowing exercise, why not try the Incline bench row.


It’s a great exercise to target back region,especially the mid back, the traps, Lats, Delts, biceps, forearms and core simultaneously , it also mimics the same movement as a regular bent over row, except that you’ll be leaning your upper body against an incline frame throughout the lift.

Some of the advantages over standard rows, is that it helps to reduce the use of momentum some individuals have with your typical bent over row,especially when going heavy, more so when going heavy you will notice most individuals heave the weight up, instead of lifting the weight into position, while defeat the purpose of being in the gym in the first place, also it helps to decrease strain and stress in the lower back regions which some individuals have due to poor technique or not knowing how to engage other muscles such as the core and glutes to keep their body in a still position throughout the bent over row in the standard position, and also helps to enable proper rowing posture, which i have had feedback from clients saying they can actually feel their back muscle working/engaged.


Simple instruction on how to perform the incline Dumbbell row.

  1. Using a neutral grip, lean into an incline bench, keep head forward, eye down to the floor.
  2. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
  3. Retract the shoulder blades and flex the elbows to row the dumbbells to your side, keep your hip and chest press again the bench.
  4. Pause at the top of the motion, and then return to the starting position.

Give it try in your next session and help built a stronger spine.


A Brief video of a client doing the chest support dumbbell row.