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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Incline Row

Dumbbell Incline RowPlay demonstration
Primary muscle
Upper Back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Shoulders

How to perform Dumbbell Incline Row
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Barbell Reverse Grip Incline Bench RowPlay demonstration

    1. Barbell Reverse Grip Incline Bench Row

    90% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
    • Dumbbell
    • Intermediate
    • Compound

    The same equipment, taken with an underhand grip.

    How to perform this exercise
    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
  3. Cambered Bar Lying RowPlay demonstration

    3. Cambered Bar Lying Row

    86% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
    2. Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
    4. Pull the barbell towards your chest, squeezing your shoulder blades together.
    5. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 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
  4. Cable Incline Bench RowPlay demonstration

    4. Cable Incline Bench Row

    84% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  5. Barbell Incline RowPlay demonstration

    5. Barbell Incline Row

    82% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie face down on the bench with your chest against the pad and your feet flat on the ground.
    3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and your core engaged.
    5. Pull the barbell towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the barbell 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: free weights, the same as the Dumbbell Incline Row
    • Body position: lying face down, not seated
  6. Dumbbell Lying Rear Delt RowPlay demonstration

    6. Dumbbell Lying Rear Delt Row

    81% match
    • Upper Back
    • Dumbbell
    • Intermediate
    • Isolation

    The same equipment, done lying face down instead.

    How to perform this exercise
    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
  7. Cable Rope Extension Incline Bench RowPlay demonstration

    7. Cable Rope Extension Incline Bench Row

    80% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
    2. Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
    3. Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
    4. Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
    5. Squeeze your shoulder blades together at the end of the movement.
    6. Slowly release the tension and return 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
  8. Cable Straight Back Seated RowPlay demonstration

    8. Cable Straight Back Seated Row

    79% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
    2. Grasp the cable handles with an overhand grip, palms facing down.
    3. Keep your back straight and lean slightly forward from the hips.
    4. Pull the cable handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
    6. 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
  9. Cable Reverse-grip Straight Back Seated High RowPlay demonstration

    9. Cable Reverse-grip Straight Back Seated High Row

    75% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the seat facing the cable machine with your feet flat on the floor.
    2. Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
    3. Keep your back straight and lean slightly forward from your hips.
    4. Pull the cable towards your torso by retracting your shoulder blades and squeezing your back muscles.
    5. Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
    6. 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
  10. Cable Seated Wide-grip RowPlay demonstration

    10. Cable Seated Wide-grip Row

    75% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
    2. Grasp the handle with a wide overhand grip, palms facing down.
    3. Keep your back straight and lean slightly forward from the hips.
    4. Pull the handle towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the contraction.
    6. Slowly release the handle back to the starting position, fully extending your arms.
    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

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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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology