Incline row with dumbbells and reverse grip
The dumbbell incline row (reverse grip) is an effective exercise targeting the upper back, specifically the rhomboids, traps, and rear deltoids, with additional activation of the biceps and forearms. This variation enhances scapular stability and promotes balanced shoulder development, crucial for injury prevention and optimal athletic performance. Athletes can benefit from improved posture, increased upper body strength, and better pulling mechanics, making it invaluable for sports requiring robust upper body conditioning and endurance.
| Primary muscle group: | Back |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
31kg
Avg. weight
68lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Attach a rope to the cable pulley and adjust the pulley to shoulder height.
- 2Grasp one end of the rope in each hand and step backward until the rope is taut, arms and shoulders stretched forward.
- 3Stagger your feet for stability, placing one foot in front of the other.
- 4Keeping your elbows out to the sides, exhale and pull the rope towards your shoulders until your elbows travel past your back.
- 5Hold for a count of two.
- 6Inhale as you reverse the motion and return the rope to the starting position, with shoulders stretching forward.
- 7Repeat the motion for the desired number of repetitions.
Tips & Tricks
Use a neutral grip to target your rear delts effectively.
Ensure your palms are facing down when you initiate the row.
Set the bench to a 45-degree incline.
Rest your chest against the bench to support and stabilize your back, minimizing strain and preventing momentum.
Keep your core tight throughout the exercise to maintain stability and ensure proper form.
Keep your elbows slightly bent and at a 90-degree angle as you row the dumbbells, ensuring they move directly out to your sides.
Avoid flaring your elbows too much to prevent unnecessary shoulder strain.
Focus on a slow, controlled motion both when lifting and lowering the dumbbells. This ensures maximum muscle engagement and reduces the risk of injury.
Exhale as you row the dumbbells up.
Inhale as you lower them back to the starting position.
Concentrate on squeezing your shoulder blades together at the top of the movement. This ensures you're engaging the target muscles effectively.
Start with lighter weights to master the form before progressing to heavier loads. Proper technique is crucial for avoiding injury.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
