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.

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Original Exercise: Dumbbell Reverse Grip Incline Bench One Arm Row

Dumbbell Reverse Grip Incline Bench One Arm RowPlay demonstration
Primary muscle
Upper Back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Shoulders

How to perform Dumbbell Reverse Grip Incline Bench One Arm Row
  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.
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Ranked 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. 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 Incline RowPlay demonstration

    1. Barbell Incline Row

    88% 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. 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
    • Dumbbell
    • Intermediate
    • Compound

    The same equipment, done seated instead.

    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 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
  3. Barbell Reverse Grip Incline Bench RowPlay demonstration

    3. Barbell Reverse Grip Incline Bench Row

    84% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound
    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 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
    • Dumbbell
    • Intermediate
    • Isolation

    The same equipment, taken with a neutral grip.

    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 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
  5. Cambered Bar Lying RowPlay demonstration

    5. Cambered Bar Lying Row

    83% 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 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
  6. Dumbbell Incline RowPlay demonstration

    6. Dumbbell Incline Row

    75% match
    • Upper Back
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    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.

    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
  7. Lever One Arm Bent Over RowPlay demonstration

    7. Lever One Arm Bent Over Row

    75% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
    2. Bend forward at the hips, keeping your back straight and your head up.
    3. Let the barbell hang in front of you with your arms fully extended.
    4. Pull the barbell up towards your chest, keeping your elbows close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the barbell 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 on each side.

    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: standing, not lying face down
    • Balance: harder to stay steady on than the Dumbbell Reverse Grip Incline Bench One Arm Row
  8. Lying Cambered Barbell Row

    8. Lying Cambered Barbell Row

    74% match
    • Middle Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a cambered bar underneath an exercise bench.
    2. Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position.
    3. As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal.
    4. After a second hold at the top, lower back down to the starting position slowly as you inhale.

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

    Why this matches
    • Primary muscle: middle back, not upper back
    • 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
  9. Dumbbell Reverse Grip RowPlay demonstration

    9. Dumbbell Reverse Grip Row

    73% match
    • Upper Back
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a dumbbell in each hand with an overhand grip, palms facing your body.
    3. Bend forward at the waist, keeping your back straight and your core engaged.
    4. Let your arms hang straight down, fully extended, with a slight bend in your elbows.
    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: standing, not lying face down
    • Balance: harder to stay steady on than the Dumbbell Reverse Grip Incline Bench One Arm Row
  10. EZ Bar Reverse Grip Bent Over RowPlay demonstration

    10. EZ Bar Reverse Grip Bent Over Row

    73% match
    • Upper Back
    • Ez-barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart.
    3. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
    4. Pull the ez barbell towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the ez barbell 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 Reverse Grip Incline Bench One Arm Row
    • Equipment: free weights, the same as the Dumbbell Reverse Grip Incline Bench One Arm Row
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than 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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