Dumbbell Incline Row

Middle Back

Dumbbell Incline Row

LevelBeginner EquipmentDumbbell MechanicCompound ForcePull

A chest-supported row performed lying face down on an incline bench to build the upper and middle back without lower-back strain.

Strength

Primary musclesMiddle Back

Secondary musclesBiceps Forearms Lats Shoulders

Energy burned

≈ 26 kcalFor 3 × 8–12, rest 90s · ≈ 4.5 kcal/min

Estimate range 19–32 kcal (±25 %)

Muscle mass worked14 %

Effort during a set7.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a bench to about 30–45 degrees and lie face down on it with your chest against the pad.
2Hold a dumbbell in each hand and let your arms hang straight down with palms facing each other.
3Keep your head neutral and your feet planted on the floor.

How to perform

1Pull the dumbbells toward your ribs by driving your elbows back.
2Squeeze your shoulder blades together at the top.
3Lower the weights slowly until your arms are straight.
4Keep your chest on the pad throughout the set.