10 Best Dumbbell Reverse Grip Incline Bench One Arm Row Alternatives for Limited Equipment
If you can’t do the dumbbell reverse-grip incline bench one-arm row, use chest-supported one-arm rows, inverted rows, single-arm cable rows, or kneeling single-arm dumbbell rows to hit the upper back. Cue: keep your chest on the bench, pull the elbow toward your hip and squeeze the scapula to maximize rhomboid and posterior deltoid activation.
Original Exercise: Dumbbell Reverse Grip Incline Bench One Arm Row
How to Perform Dumbbell Reverse Grip Incline Bench One Arm Row
- Set up an incline bench at a 45-degree angle.
- Place a dumbbell on the floor next to the bench.
- Stand facing the bench with your feet shoulder-width apart.
- Bend at the waist and place your left knee and left hand on the bench for support.
- Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
- Keep your back straight and your core engaged.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- Squeeze your back muscles at the top of the movement.
- Lower the dumbbell back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
- Switch sides and repeat the exercise with your left arm.
Best Dumbbell Reverse Grip Incline Bench One Arm Row Alternatives
1. Dumbbell Reverse Grip Incline Bench Two Arm Row
93% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your chest against the backrest and your feet flat on the ground.
- Hold a dumbbell in each hand with an underhand grip.
- Lean forward and let your arms hang straight down, fully extended.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
2. Barbell Reverse Grip Incline Bench Row
91.7% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench facing the backrest with your chest against it.
- Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart.
- Keep your back straight and core engaged.
- Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
3. Barbell Incline Row
87.7% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie face down on the bench with your chest against the pad and your feet flat on the ground.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Keep your back straight and your core engaged.
- Pull the barbell towards your chest, squeezing your shoulder blades together.
4. Dumbbell Lying Rear Delt Row
83.4% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
5. Cambered Bar Lying Row
83.2% MatchHow to perform this exercise
- Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
- Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
- With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
- Pull the barbell towards your chest, squeezing your shoulder blades together.
- Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
6. Dumbbell Incline Row
83.2% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Grab a dumbbell in each hand and sit on the bench with your chest against the incline.
- Extend your arms fully, allowing the dumbbells to hang straight down from your shoulders.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
7. Cable Incline Bench Row
77.7% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley.
- Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent.
- Grasp the cable handle with an overhand grip and extend your arms fully in front of you.
- Lean forward from your hips while keeping your back straight and your core engaged.
- Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows.
8. Cable Rope Extension Incline Bench Row
77.7% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
- Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
- Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
- Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
- Squeeze your shoulder blades together at the end of the movement.
9. Dumbbell Reverse Grip Row (female)
72.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with an overhand grip, palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Let your arms hang straight down, fully extended, with a slight bend in your elbows.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
10. Ez Bar Reverse Grip Bent Over Row
72.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
- Pull the ez barbell towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the ez barbell back to the starting position.
Why You Might Need a Dumbbell Reverse Grip Incline Bench One Arm Row Alternative
You might substitute this move for pain, limited equipment, or to change loading and stability demands. The incline chest-supported position reduces lumbar load and lets you emphasize scapular retraction; a reverse (supinated) grip increases biceps involvement and alters forearm/shoulder mechanics. If you have wrist or elbow irritation, choose a neutral-grip alternative. If a bench isn’t available, pick an inverted or kneeling row to preserve the horizontal pull pattern. Technique cue: maintain a flat thorax on support, lead the pull with the elbow and hold a 1–2 second scapular squeeze to target the mid‑traps and rhomboids.
How to Choose the Right Substitute
Select a substitute based on equipment, desired muscle emphasis, and stability. For maximal upper‑back isolation choose chest‑supported rows to remove lumbar stabilization; cue chest contact and full scapular retraction. For functional carrying strength or core demand pick inverted rows or bent‑over variations and keep a rigid plank line. If you want more biceps involvement use a supinated or neutral handle and pull with the elbow close to your body. Consider range of motion, unilateral vs bilateral loading, and progressive overload potential—choose an exercise that lets you increase load or reps while maintaining clean scapular mechanics.
Frequently Asked Questions
What muscles does Dumbbell Reverse Grip Incline Bench One Arm Row work?
It targets the upper back—rhomboids, middle and lower trapezius, and posterior deltoid—with secondary latissimus and biceps involvement. Biomechanically, the incline chest support reduces lumbar demand and forces the scapula to drive the movement; cue: pull the elbow back and squeeze between the shoulder blades.
What is the best bodyweight alternative to Dumbbell Reverse Grip Incline Bench One Arm Row?
The inverted row (body row) is the top bodyweight substitute because it preserves the horizontal pulling plane and scapular retraction. Setup under a bar, keep your body straight, pull your chest to the bar and squeeze the scapula; elevate your feet to increase difficulty and maintain upper‑back activation.
Can I build muscle without doing Dumbbell Reverse Grip Incline Bench One Arm Row?
Yes. Build upper‑back muscle using other horizontal pulls (chest‑supported rows, single‑arm cable rows), vertical pulls (pull‑ups), and progressive overload. Always prioritize full scapular retraction and controlled eccentric tempo to maximize rhomboid and trap activation.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →