The incline row is a strength training exercise performed by lying face-down on an angled bench and pulling weights, usually dumbbells, toward the chest or waist. The bench support mechanically unloads the lower back muscles, specifically the erector spinae, which stabilize the torso during bent-over rows. Removing this stabilizing requirement allows the lifter to focus effort more intensely on the muscles responsible for the pulling motion. The following sections break down the specific muscle groups that initiate, assist, and stabilize the body during the incline row.
Primary Moving Muscles
The muscles that generate the most force to complete the incline row are primarily located across the upper and mid-back. The powerful latissimus dorsi muscles (lats) are major contributors, especially when the dumbbells are pulled toward the lower chest or waist. Their function is to extend and adduct the shoulder, pulling the upper arm down and back toward the torso, which is the core action of the row. This exercise is effective at targeting the lower fibers of the lats.
The rhomboids (major and minor), situated beneath the trapezius, are responsible for scapular retraction. As the weights are pulled up, the rhomboids engage to forcefully draw the shoulder blades together toward the spine. This action contributes to the back’s thickness and is often enhanced in the incline position due to the bench stability.
The trapezius muscle, a large diamond-shaped group, is also highly active, specifically its middle and lower fibers. The middle trapezius works alongside the rhomboids to retract the scapulae, positioning the shoulder joint for the pull. The lower trapezius fibers help depress the scapula, pulling the shoulder blade downward and stabilizing it against the weight.
Stabilizing and Secondary Muscles
While the back muscles initiate the movement, several other muscle groups play a secondary role in executing and controlling the lift. The biceps brachii and the brachialis act as secondary movers, flexing the elbow joint as the weights are drawn toward the body. Their involvement depends on the grip used, but they are necessary to bend the arm.
The posterior deltoids (rear delts) also contribute significantly to the pulling motion. These muscles assist in the horizontal abduction of the shoulder, helping to pull the upper arm backward as the elbows travel. They are engaged when the shoulder joint is fully extended.
The hands and forearms are engaged throughout the exercise, acting as stabilizers to maintain a secure hold on the dumbbells. The forearm flexors work isometrically to prevent the weight from slipping. Because the bench provides stability, the incline row requires minimal stabilization from the core and lower body, allowing for focused isolation of the upper back musculature.
Impact of Grip and Angle Variations
Adjusting the way the incline row is performed can subtly shift the emphasis among muscle groups. Grip width is a common variable: a wider grip increases the activation of upper back muscles, such as the posterior deltoids and middle trapezius. Conversely, a narrower grip places a greater workload on the latissimus dorsi and increases biceps contribution.
The type of grip also changes muscle recruitment. A supinated (underhand) grip significantly increases the involvement of the biceps brachii. An overhand (pronated) grip may lead to greater activation of the lats, as it better aligns the line of pull with those fibers. A neutral grip (palms facing each other) is often the most comfortable position for the shoulder joint and provides a balanced recruitment pattern.
The bench angle is another factor that alters muscle focus. A lower angle, closer to horizontal, encourages the recruitment of the lats, mimicking exercises that target the lower back. By contrast, a higher angle, closer to vertical, changes the angle of pull to favor the upper back, increasing the activity of the posterior deltoids and rhomboids.