Dumbbell Incline Row

upper backbackdumbbell

Matutunan kung paano gawin ang Dumbbell Incline Row nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Shoulders.

Dumbbell Incline Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Incline Row

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Incline Row nang may tamang form:

  1. 1I-setup ang incline bench sa 45-degree na anggulo.
  2. 2Kumuha ng dumbbell sa bawat kamay at umupo sa bench na ang dibdib ay nakatapat sa incline.
  3. 3I-extend ang mga braso nang buo, hayaang mabitin ang mga dumbbell nang direkta mula sa mga balikat.
  4. 4Hilahin ang mga dumbbell pataas patungo sa dibdib, pinipiga ang mga shoulder blade.
  5. 5Sandaling huminto sa tuktok, pagkatapos ay dahan-dahang ibaba ang mga dumbbell pabalik sa simula.
  6. 6Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Dumbbell Incline Row

Primary

upper back

Secondary

bicepsshoulders

Exercise Details

Equipment
dumbbell
Body Part
back
Category
Main

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 Incline 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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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Incline Row?

Ang Dumbbell Incline Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Dumbbell Incline Row?

Ang Dumbbell Incline Row ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Incline Row nang may tamang form?

Simulan sa pamamagitan ng I-setup ang incline bench sa 45-degree na anggulo. Kumuha ng dumbbell sa bawat kamay at umupo sa bench na ang dibdib ay nakatapat sa incline. I-extend ang mga braso nang buo, hayaang mabitin ang mga dumbbell nang direkta mula sa mga balikat. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Incline 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 Incline 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 Incline Row best for?

The Dumbbell Incline 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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