5 Alternatives to Dumbbell Reverse Grip Incline Bench Two Arm Row

If you can’t do the Dumbbell Reverse Grip Incline Bench Two Arm Row, use chest-supported incline dumbbell rows, underhand barbell (reverse-grip) rows, seated cable rows with an underhand grip, inverted rows, or single-arm dumbbell rows. For a safe substitute, keep the torso supported and retract the scapula—lead the pull with the elbows to emphasize rhomboids and rear delts.

Original Exercise: Dumbbell Reverse Grip Incline Bench Two Arm Row

Dumbbell Reverse Grip Incline Bench Two Arm Row
Primary Muscle
Upper-back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Biceps, Forearms
How to Perform Dumbbell Reverse Grip Incline Bench Two Arm Row
  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.

Best Dumbbell Reverse Grip Incline Bench Two Arm Row Alternatives

Best Match
Barbell Reverse Grip Incline Bench Row

1. Barbell Reverse Grip Incline Bench Row

98.7% Match
Upper-back Barbell Intermediate Isolation
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.
Barbell Incline Row

2. Barbell Incline Row

94.7% Match
Upper-back Barbell Intermediate Isolation
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.
Dumbbell Reverse Grip Incline Bench One Arm Row

3. Dumbbell Reverse Grip Incline Bench One Arm Row

93% Match
Upper-back Dumbbell Intermediate Isolation
How to perform this exercise
  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).
Dumbbell Lying Rear Delt Row

4. Dumbbell Lying Rear Delt Row

90.4% Match
Upper-back Dumbbell Intermediate Isolation
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.
Cambered Bar Lying Row

5. Cambered Bar Lying Row

90.2% Match
Upper-back Barbell Intermediate Isolation
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.
Dumbbell Incline Row

6. Dumbbell Incline Row

90.2% Match
Upper-back Dumbbell Intermediate Isolation
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.
Cable Incline Bench Row

7. Cable Incline Bench Row

84.7% Match
Upper-back Cable Intermediate Isolation
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.
Cable Rope Extension Incline Bench Row

8. Cable Rope Extension Incline Bench Row

84.7% Match
Upper-back Cable Intermediate Isolation
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.
Dumbbell Reverse Grip Row (female)

9. Dumbbell Reverse Grip Row (female)

79.9% Match
Upper-back Dumbbell Intermediate Isolation
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.
Ez Bar Reverse Grip Bent Over Row

10. Ez Bar Reverse Grip Bent Over Row

79.9% Match
Upper-back Ez-barbell Intermediate Isolation
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.

Why You Might Need a Dumbbell Reverse Grip Incline Bench Two Arm Row Alternative

You may substitute this exercise because of shoulder or wrist pain from the reverse grip, lack of an incline bench, or limited loading options. Chest-supported rows reduce lumbar shear and force the scapula to retract, increasing rhomboid and posterior deltoid activation compared with unsupported bent-over rows. Underhand barbell rows preserve the elbow-forward pull pattern and maintain biceps involvement if you need heavier load. Inverted rows give a bodyweight option that minimizes compressive spinal forces; cue: keep a straight plank line and pull the chest to the bar to maximize upper-back recruitment.

How to Choose the Right Substitute

Select a substitute based on equipment, spine support, and the movement pattern you want to preserve. If your priority is reducing low-back stress, pick chest-supported incline dumbbell rows and keep the torso pressed to the bench while pulling elbows toward the ribcage. If you need progressive overload, choose barbell or seated cable rows to increase load incrementally. For grip-related issues, use neutral-grip single-arm rows or a pronated/underhand cable handle to shift activation between lats, rhomboids, and biceps. Track range of motion, scapular control, and tempo to match the original exercise’s stimulus.

Frequently Asked Questions

What muscles does Dumbbell Reverse Grip Incline Bench Two Arm Row work?

It primarily targets upper-back muscles: rhomboids, middle trapezius, and posterior deltoids, with secondary involvement from the lats and biceps. The reverse (underhand) grip increases biceps activation and slightly shifts emphasis toward the lower portion of the lats while keeping the scapula-driven horizontal pull pattern.

What is the best bodyweight alternative to Dumbbell Reverse Grip Incline Bench Two Arm Row?

The inverted row (supine row) is the best bodyweight substitute—perform it with an underhand or neutral grip and feet elevated to increase load. Cue: keep a rigid plank line, retract the scapula, and pull the chest to the bar to maximize rhomboid and posterior delt activation.

Can I build muscle without doing Dumbbell Reverse Grip Incline Bench Two Arm Row?

Yes. You can achieve hypertrophy by using other horizontal-pull variations that provide progressive overload and full scapular retraction, such as underhand barbell rows, seated cable rows, and chest-supported dumbbell rows. Maintain controlled tempo, full range of motion, and incremental load increases to drive growth.

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