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Dumbbell rows on the incline bench

One potential variation of rowing exercises is the Incline Dumbbell Row, an exercise aimed at specifically strengthening the broad back muscle. There are various executions of the Incline Dumbbell Row, with a common distinction made based on the grip techniques: overhand grip and underhand grip. Additionally, you have the option to perform rowing with dumbbells unilaterally or in the bent-over variation. Other alternatives include cable rows, barbell rows, using the multipress or machine, as well as T-Bar rows.

The Incline Dumbbell Row is a fundamental exercise that proves highly effective in targeting and shaping the back. Both beginners and advanced individuals can benefit from this exercise variation.

Muscles worked during Incline Dumbbell Row The primary muscles targeted during the Incline Dumbbell Row are the latissimus dorsi (broad back muscle) and the posterior part of the deltoid muscle (deltoid pars clavicularis). The focus varies depending on the grip technique, with the underhand grip intensifying the engagement of the back muscle and the overhand grip targeting the shoulder muscles. Additionally, all variations of the Incline Dumbbell Row activate the trapezius muscle, rhomboid muscle, biceps brachii, and brachialis.

Execution of Incline Dumbbell Row To maximize your training potential, here are detailed instructions on body position and execution of the Incline Dumbbell Row.

Body position

The body position is largely identical across all variations. Set up an incline bench in the gym and grab two dumbbells. The bench should have an angle between 30 and 45 degrees. Place the dumbbells on either side at the head of the bench. Lie flat on your stomach on the bench, take the dumbbells in both hands, and let your arms hang down. The grip technique varies depending on the variation. Your legs are stretched backward to provide sufficient stability. Keep your gaze straight ahead, and your head forms a natural extension of your spine.

Movement execution

In the neutral grip (hammer grip), grab both dumbbells. Before exhaling and pulling your arms up, they are almost fully extended. The elbows move straight back along your body during the row. Once the dumbbells are at the side of your body, pause, and return to the starting position while inhaling. In this variation, hold the dumbbells with an overhand grip. Pull the weights upward, extend the upper arms to the side, creating a right angle between the forearm and upper arm at the end. Hold this position briefly, then return to the starting position. Exhale during the pulling movement, and inhale during the return. Incline Dumbbell Row with an underhand grip is also possible. Grab both dumbbells from the floor and pull them toward you by retracting the elbows close to your body. Exhale during this movement, and inhale when returning to the position where your arms are almost fully extended.

Stressed muscles and common mistakes

Certain mistakes are frequently observed in incline dumbbell rows. Here, I outline what these errors entail.

✅ Swinging with the Upper Body: Some athletes use their upper body to generate momentum. However, this practice unloads their back, diminishing the effectiveness of the workout.

✅ Spread Elbows: In most exercises, the elbows should be guided close to the body. It's essential to note that, in specific variations, the elbows should not be spread apart. An exception to this rule is the rowing variation, where the elbows are directed outward.

✅ Placing the Dumbbell on the Floor: Placing the dumbbell on the floor reduces the muscle load. However, throughout the entire exercise, the dumbbell should not touch the ground to maintain tension in the body.

✅ Abrupt Movements: The exercise should follow a moderate tempo. Abrupt movements can be detrimental to the joints and compromise the effectiveness of the training.

✅ Fully Extended Arms: Fully extending the arms increases the risk of injury to the elbow joints. It is advisable to keep the arms slightly bent at all times.

Alternatives and similar exercises to the incline dumbbell row

There are numerous ways and various exercises to train your back. In the following section, we will introduce you to interesting alternatives to incline dumbbell rows.

Bent-over rows with dumbbells

This form of bent-over rowing with dumbbells is particularly suitable for experienced fitness enthusiasts. It is crucial that your back remains in a straight position during the exercise.

One-arm dumbbell row

When performing single-arm rowing with the dumbbell, you can train each side of your body separately. This allows for greater stability, making the execution of the movement easier.

Cable rowing

A popular alternative is rowing on the cable machine. In seated cable row exercises, you benefit from the flexibility and support of the cable. Additionally, there is the option to row while standing, although this variation is less common.

Barbell rowing

With barbell rows, you have various options. Similar to incline dumbbell rows, you can choose between an overhand or underhand grip. The grip technique influences the targeted muscle group. Moreover, you can also perform barbell rows on the Smith machine.

Rowing on the machine

If your gym has a rowing machine, there is also an opportunity to train there. Rowing on the machine is particularly suitable for beginners due to its simple execution.

T-bar rowing

Another option as an alternative to incline dumbbell rows is T-Bar Rowing. Here, various variations are available to effectively train almost your entire back.