Dumbbell Reverse Grip Incline Bench One Arm Row

upper backbackdumbbell

Learn how to do the Dumbbell Reverse Grip Incline Bench One Arm Row with proper form and technique. This dumbbell exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Shoulders.

Dumbbell Reverse Grip Incline Bench One Arm Row exercise demonstration showing proper form

How to Do the Dumbbell Reverse Grip Incline Bench One Arm Row

Follow these steps to perform the Dumbbell Reverse Grip Incline Bench One Arm Row with correct form:

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

Dumbbell Reverse Grip Incline Bench One Arm Row Muscles Worked

Primary

upper back

Secondary

bicepsshoulders

Exercise Details

Equipment
dumbbell
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Dumbbell Reverse Grip Incline Bench One Arm Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Dumbbell Reverse Grip Incline Bench One Arm Row work?

The Dumbbell Reverse Grip Incline Bench One Arm Row primarily targets your Upper Back. Secondary muscles worked include Biceps, Shoulders. This makes it an effective exercise for developing your back.

What equipment do I need for the Dumbbell Reverse Grip Incline Bench One Arm Row?

The Dumbbell Reverse Grip Incline Bench One Arm Row requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Dumbbell Reverse Grip Incline Bench One Arm Row with proper form?

Start by Set up an incline bench at a 45-degree angle. Place a dumbbell on the floor next to the bench. Stand facing the bench with your feet shoulder-width apart. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Dumbbell Reverse Grip Incline Bench One Arm Row?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Dumbbell Reverse Grip Incline Bench One Arm Row?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Dumbbell Reverse Grip Incline Bench One Arm Row best for?

The Dumbbell Reverse Grip Incline Bench One Arm Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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