Exercise guide · Intermediate · Compound

Dumbbell Reverse Grip Incline Bench One Arm Row: How to Do It & Muscles Worked

The dumbbell reverse grip incline bench one arm row is a strength exercise targeting the upper back, performed on an incline bench using a single dumbbell and a reverse grip.

Primary muscles
Traps
Secondary muscles
Biceps , Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell reverse grip incline bench one arm row
Front view: muscles worked by the dumbbell reverse grip incline bench one arm row. Primary: traps. Secondary: biceps and shoulders.
Back view: muscles worked by the dumbbell reverse grip incline bench one arm row. Primary: traps. Secondary: biceps and shoulders.
Primary Secondary

How to do the dumbbell reverse grip incline bench one arm row

  1. Step 1: Set up an incline bench at a 45-degree angle.
  2. Step 2: Place a dumbbell on the floor next to the bench.
  3. Step 3: Stand facing the bench with your feet shoulder-width apart.
  4. Step 4: Bend at the waist and place your left knee and left hand on the bench for support.
  5. Step 5: Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
  6. Step 6: Keep your back straight and your core engaged.
  7. Step 7: Pull the dumbbell up towards your chest, keeping your elbow close to your body.
  8. Step 8: Squeeze your back muscles at the top of the movement.
  9. Step 9: Lower the dumbbell back down to the starting position in a controlled manner.
  10. Step 10: Repeat for the desired number of repetitions.
  11. Step 11: Switch sides and repeat the exercise with your left arm.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell reverse grip incline bench one arm row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Reverse Grip Incline Bench One Arm Row alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.