10 Best Dumbbell Incline Row Alternatives for Limited Equipment

The Dumbbell Incline Row is done seated with dumbbells. Ranked closest by our scoring: the Barbell Reverse Grip Incline Bench Row, the Dumbbell Reverse Grip Incline Bench Two Arm Row and the Cambered Bar Lying Row.

Dumbbell Incline RowWatch the Dumbbell Incline Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Incline Row

The steps for the Dumbbell Incline Row itself, so you can judge how close each substitute below really is.

Upper Back, with biceps, shoulders · Dumbbell · Intermediate · Compound

  1. Set up an incline bench at a 45-degree angle.
  2. Grab a dumbbell in each hand and sit on the bench with your chest against the incline.
  3. Extend your arms fully, allowing the dumbbells to hang straight down from your shoulders.
  4. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Incline Row Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Reverse Grip Incline Bench RowPlay demonstration

    1. Barbell Reverse Grip Incline Bench Row

    90% match

    Upper Back · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the upper back.

    • Barbell
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench facing the backrest with your chest against it.
    3. Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart.
    4. Keep your back straight and core engaged.
    5. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement.
    7. Slowly lower the barbell back to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Dumbbell Incline Row
    • Equipment: free weights, the same as the Dumbbell Incline Row
    • Body position: seated, the same as the Dumbbell Incline Row
  2. Dumbbell Reverse Grip Incline Bench Two Arm RowPlay demonstration

    2. Dumbbell Reverse Grip Incline Bench Two Arm Row

    90% match

    Upper Back · Intermediate · Compound

    The same equipment, taken with an underhand grip.

    • Dumbbell
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your chest against the backrest and your feet flat on the ground.
    3. Hold a dumbbell in each hand with an underhand grip.
    4. Lean forward and let your arms hang straight down, fully extended.
    5. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Dumbbell Incline Row
    • Equipment: free weights, the same as the Dumbbell Incline Row
    • Body position: seated, the same as the Dumbbell Incline Row
  4. Cable Incline Bench RowPlay demonstration

    4. Cable Incline Bench Row

    84% match

    Upper Back · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the upper back.

    • Cable
    How to perform it
    1. Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley.
    2. Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent.
    3. Grasp the cable handle with an overhand grip and extend your arms fully in front of you.
    4. Lean forward from your hips while keeping your back straight and your core engaged.
    5. Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows.
    6. Squeeze your back muscles at the top of the movement, then slowly extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Dumbbell Incline Row
    • Equipment: a cable, not free weights
    • Body position: seated, the same as the Dumbbell Incline Row
  6. Dumbbell Lying Rear Delt RowPlay demonstration

    6. Dumbbell Lying Rear Delt Row

    81% match

    Upper Back · Intermediate · Isolation

    The same equipment, done lying face down instead.

    • Dumbbell
    How to perform it
    1. Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
    2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
    3. Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Dumbbell Incline Row
    • Equipment: free weights, the same as the Dumbbell Incline Row
    • Body position: lying face down, not seated

Dumbbell Incline Row FAQ

What muscles does Dumbbell Incline Row work?

The dumbbell incline row primarily targets upper-back muscles: rhomboids, middle trapezius, and posterior deltoids, with assistance from the lats and biceps. Cue a high-elbow pull and a scapular squeeze at the top to maximize mid-trap and rhomboid activation while minimizing lumbar involvement.

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