Dumbbell Reverse Grip Incline Bench One Arm Row

Setup

1. 01Set a bench to roughly 30 to 45 degrees and lie prone with the chest supported.
2. 02Hold one dumbbell with a supinated grip, palm facing forward.
3. 03Let the working arm hang straight down with a full scapular stretch.
4. 04Rest the free hand on the bench for stability.

Execution

1. 01Row the dumbbell toward the hip with the elbow tight to the ribs.
2. 02Keep the palm facing forward throughout the pull.
3. 03Squeeze the shoulder blade back and down at the top.
4. 04Lower slowly to a full stretch before the next rep.

Checkpoints

• -Elbow tracks close to the body, driven toward the hip.
• -Chest stays on the pad with no twisting toward the working side.
• -Supinated grip is maintained; the wrist does not roll over.
• -Full stretch at the bottom of each rep.

Common mistakes

• -Rotating the torso off the pad to lift more weight.
• -Letting the grip drift back to neutral under fatigue.
• -Rowing to the shoulder instead of the hip.
• -Cutting the eccentric short.