Dumbbell Incline Row

Dumbbell Incline Row is a strength – chest-supported neutral-grip row exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids and middle trapezius
Secondary muscles: Biceps brachii, Forearm gripping muscles, Latissimus dorsi, Deltoid
Exercise type: Strength – chest-supported neutral-grip row

Exercise technique

Angle
Set the incline bench to support your chest comfortably.
Position
Rest the front of your torso on the pad and place your feet on the floor.
Grip
Hold the dumbbells with palms facing each other.
Start
Let your arms extend and reach your shoulders forward with control.
Pull
Draw your shoulder blades together, bend your elbows and bring the weights beside you.
Pause
Pause briefly at the top without losing chest contact.
Lower
Slowly lower the weights while maintaining the neutral grip.

Key technique points

Use the pad to support your chest.
Pull the dumbbells parallel to your sides.
Match the elbow path on both arms.
Do not crane your head over the bench.
Do not shrug toward your ears.
Complete controlled arm extension.

Common mistakes

Lifting the chest

Do not rise off the pad to lift the dumbbells.

Rotating the grip

Do not turn your palms forward uncontrollably in this neutral variation.

Craning the neck

Do not tilt your head back to look at a mirror ahead.

Striking the weights

Do not stop the dumbbells against the bench edges.

Pulling the elbow too far

Do not force your upper arm far behind your torso.

Pushing with the legs

Do not use foot support to lift your torso off the pad.

Frequently asked questions