Dumbbell Row to Curl on Incline Bench
Combines a supported row with a curl for efficient back and arm training.
BackBeginnerStrengthCompound
At a glance
| Muscles worked | Primary: back & biceps. Secondary: rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Lie chest-down on an incline bench holding dumbbells.
- Perform a row by pulling the weights toward the hips.
- At the top, transition into a curl.
- Lower with control and repeat the sequence.
- Keep the chest supported throughout.
Equipment
- Dumbbells
- Incline Bench
Coaching tips
Benefits
Combines a supported row with a curl for efficient back and arm training.
Common mistakes
Avoid using momentum or losing contact with the bench.
Make it harder
Increase weight or slow the tempo.
Make it easier
Perform the movements separately.
Breathing
Exhale on the row and curl, inhale on the lowers.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.