Dumbbell Reverse Grip Incline Bench One Arm Row

upper backbackdumbbell

Matutunan kung paano gawin ang Dumbbell Reverse Grip Incline Bench One Arm 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 Reverse Grip Incline Bench One Arm Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Reverse Grip Incline Bench One Arm Row

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Reverse Grip Incline Bench One Arm Row nang may tamang form:

  1. 1I-set up ang incline bench sa 45-degree na anggulo.
  2. 2Ilagay ang dumbbell sa sahig malapit sa bench.
  3. 3Tumayo na nakaharap sa bench na may mga paa na magkapalayong katapat ng balikat.
  4. 4Yumuko sa baywang at ilagay ang kaliwang tuhod at kaliwang kamay sa bench para sa suporta.
  5. 5Kunin ang dumbbell gamit ang kanang kamay na may reverse grip (nakaharap pababa ang palad).
  6. 6Panatilihing tuwid ang likod at naka-engage ang core.
  7. 7Hilahin ang dumbbell pataas patungo sa dibdib, pinapanatiling malapit sa katawan ang siko.
  8. 8Pisiin ang mga kalamnan ng likod sa tuktok ng kilusan.
  9. 9Ibaba ang dumbbell pabalik sa simula nang may kontrol.
  10. 10Ulitin para sa nais na bilang ng repetitions.
  11. 11Lumipat ng panig at ulitin ang ehersisyo gamit ang kaliwang braso.

Mga Muscles na Ginagamit sa Dumbbell Reverse Grip Incline Bench One Arm Row

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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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Reverse Grip Incline Bench One Arm Row?

Ang Dumbbell Reverse Grip Incline Bench One Arm 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 Reverse Grip Incline Bench One Arm Row?

Ang Dumbbell Reverse Grip Incline Bench One Arm 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 Reverse Grip Incline Bench One Arm Row nang may tamang form?

Simulan sa pamamagitan ng I-set up ang incline bench sa 45-degree na anggulo. Ilagay ang dumbbell sa sahig malapit sa bench. Tumayo na nakaharap sa bench na may mga paa na magkapalayong katapat ng 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 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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