10 Best Dumbbell Reverse Grip Incline Bench One Arm Row Alternatives for Limited Equipment

The Dumbbell Reverse Grip Incline Bench One Arm Row is done lying face down with dumbbells. Ranked closest by our scoring: the Barbell Incline Row, the Dumbbell Reverse Grip Incline Bench Two Arm Row and the Barbell Reverse Grip Incline Bench Row.

Dumbbell Reverse Grip Incline Bench One Arm RowWatch the Dumbbell Reverse Grip Incline Bench One Arm Row

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

How to Do the Dumbbell Reverse Grip Incline Bench One Arm Row

The steps for the Dumbbell Reverse Grip Incline Bench One Arm 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. Place a dumbbell on the floor next to the bench.
  3. Stand facing the bench with your feet shoulder-width apart.
  4. Bend at the waist and place your left knee and left hand on the bench for support.
  5. Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
  6. Keep your back straight and your core engaged.
  7. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
  8. Squeeze your back muscles at the top of the movement.
  9. Lower the dumbbell back down to the starting position in a controlled manner.
  10. Repeat for the desired number of repetitions.
  11. Switch sides and repeat the exercise with your left arm.

The 10 Best Dumbbell Reverse Grip Incline Bench One Arm Row Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Reverse Grip Incline Bench One Arm 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 Incline RowPlay demonstration

    1. Barbell Incline Row

    88% 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. 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 Reverse Grip Incline Bench One Arm Row
    • Equipment: free weights, the same as the Dumbbell Reverse Grip Incline Bench One Arm Row
    • Body position: lying face down, the same as the Dumbbell Reverse Grip Incline Bench One Arm Row
  2. Dumbbell Reverse Grip Incline Bench Two Arm RowPlay demonstration

    2. Dumbbell Reverse Grip Incline Bench Two Arm Row

    85% match

    Upper Back · Intermediate · Compound

    The same equipment, done seated instead.

    • 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 Reverse Grip Incline Bench One Arm Row
    • Equipment: free weights, the same as the Dumbbell Reverse Grip Incline Bench One Arm Row
    • Body position: seated, not lying face down
  4. Dumbbell Lying Rear Delt RowPlay demonstration

    4. Dumbbell Lying Rear Delt Row

    83% match

    Upper Back · Intermediate · Isolation

    The same equipment, taken with a neutral grip.

    • 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 Reverse Grip Incline Bench One Arm Row
    • Equipment: free weights, the same as the Dumbbell Reverse Grip Incline Bench One Arm Row
    • Body position: lying face down, the same as the Dumbbell Reverse Grip Incline Bench One Arm Row

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.

Dumbbell Reverse Grip Incline Bench One Arm Row FAQ

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.

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