Home / Exercises / Dumbbell Reverse Grip Incline Bench Two Arm Row
Dumbbell Reverse Grip Incline Bench Two Arm Row animation

How to do the Dumbbell Reverse Grip Incline Bench Two Arm Row

BackBack & LatsDumbbellIntermediate

The dumbbell reverse grip incline bench two arm row is a precision movement that shifts emphasis onto the lower lats and biceps while the bench locks out momentum cheating for good. Master this and you will build the kind of thick, detailed back development that separates serious lifters from the rest.

Add this to my personalized plan →

Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Set an incline bench to 30 to 45 degrees, lie chest-down with a dumbbell in each hand using a supinated underhand grip, and let the weights hang fully extended.
  2. Retract your shoulder blades first, then drive both elbows back and up close to your torso, pulling the dumbbells toward your lower ribcage.
  3. Squeeze the lats hard at the top for a full one-count before beginning the descent.
  4. Lower the dumbbells in a controlled three-second negative until your arms are fully extended and your shoulders are stretched at the bottom.

Common mistakes

  • Letting the wrists rotate mid-rep away from the supinated grip, which kills lower lat engagement — lock your palms facing your head for the entire range of motion.
  • Shrugging the shoulders up during the pull, which recruits the traps instead of the lats — consciously depress your shoulders before initiating every rep.
  • Bouncing the chest off the bench to generate momentum, which removes tension from the back entirely — keep your chest in contact with the pad and own every inch of the movement.

Pro tip — Focus on pulling your pinkies toward your hips rather than your elbows toward the ceiling — this subtle intention maximizes lower lat activation and keeps the supinated grip mechanically honest throughout the full rep.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Back exercises

Barbell Bent Over RowBarbell Bent Over RowBarbell Decline Bent Arm PulloverBarbell Decline Bent Arm PulloverBarbell Decline Wide Grip PulloverBarbell Decline Wide Grip PulloverBarbell Incline RowBarbell Incline RowBarbell ShrugBarbell ShrugBarbell Reverse Grip Bent Over RowBarbell Reverse Grip Bent Over Row
Want this built into a full plan?2fit4u turns moves like this into your personalized weekly program — free to start.
Build my free plan →