Exercise guide · Intermediate · Compound

Dumbbell Reverse Grip Incline Bench Two Arm Row - Single Variation: How to Do It & Muscles Worked

The dumbbell reverse grip incline bench two arm row is a strength exercise targeting the upper back, performed on an incline bench with dumbbells using an underhand grip. It also engages the biceps and forearms.

Primary muscles
Traps
Secondary muscles
Forearms , Biceps
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell reverse grip incline bench two arm row - single variation
Front view: muscles worked by the dumbbell reverse grip incline bench two arm row - single variation. Primary: traps. Secondary: forearms and biceps.
Back view: muscles worked by the dumbbell reverse grip incline bench two arm row - single variation. Primary: traps. Secondary: forearms and biceps.
Primary Secondary

How to do the dumbbell reverse grip incline bench two arm row - single variation

  1. Step 1: Set up an incline bench at a 45-degree angle.
  2. Step 2: Sit on the bench with your chest against the backrest and your feet flat on the ground.
  3. Step 3: Hold a dumbbell in each hand with an underhand grip.
  4. Step 4: Lean forward and let your arms hang straight down, fully extended.
  5. Step 5: Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
  6. Step 6: single variation Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell reverse grip incline bench two arm row - single variation 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 Two Arm Row - Single Variation alternatives

More exercises that train the traps as their main target:

More traps exercises

See the best trap exercises, ranked →

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.