Dumbbell Reverse Grip Row
Dumbbell Reverse Grip Row Exercise Description
The Dumbbell Reverse Grip Row is a bent‑over horizontal pull performed with a supinated (palms‑up) grip. It primarily trains the latissimus dorsi and the mid‑upper back, including the middle trapezius and rhomboids, with assistance from the posterior deltoids. The palms‑up position increases contribution from the elbow flexors (biceps brachii and brachialis) while encouraging the elbows to track close to the torso. Executed from a hip‑hinge stance with a neutral spine, it also demands trunk and hip stability to keep the torso steady as the arms move. When performed with controlled motion and proper scapular mechanics—retraction and slight depression during the pull, controlled return on the way down—the exercise builds strong, coordinated pulling mechanics that transfer well to other rowing variations.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: Biceps Femoris - Long Head, Gluteus Maximus, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Other
- Equipment: Dumbbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Dumbbell Reverse Grip Row Exercise
‘- Stand with feet hip‑ to shoulder‑width. Hold a dumbbell in each hand, palms facing up, arms straight under your shoulders.
– Brace your trunk; set your shoulders “down and back.” Keep wrists neutral.
– Slightly bend the knees and hinge at the hips until your torso is near‑parallel to the floor, maintaining a neutral spine and level hips.
– Let the dumbbells hang just in front of your knees without rounding your back; keep your neck neutral, eyes on the floor ahead.
– Initiate by drawing the shoulder blades back and slightly down; drive elbows toward your hips, keeping them close to your ribs.
– Stop when upper arms align with your torso without shrugging or arching the low back.
– Pause briefly, then lower the weights under control until the elbows extend without losing shoulder position.
– Keep the torso still—avoid swinging, shifting weight, or flaring the elbows wide.
– Hinge back to stand and set the dumbbells down safely when finished.
Dumbbell Reverse Grip Row Tips
‘- Stand with your feet hip‑ to shoulder‑width and arms straight under your shoulders, palms facing up.
– Brace your trunk and set your shoulders “down and back” while keeping your wrists neutral.
– Slightly bend your knees and hinge at the hips until your torso is near‑parallel to the floor, maintaining a neutral spine and level hips.
– Let the dumbbells hang just in front of your knees without rounding your back, and keep your neck neutral with eyes on the floor ahead.
– Start the row by drawing your shoulder blades back and slightly down before driving the elbows.
– Drive your elbows toward your hips, keeping them close to your ribs throughout the pull.
– Stop the pull when your upper arms align with your torso, avoiding shrugging or arching your lower back.
– Pause briefly at the top before lowering the weights.
– Lower the dumbbells under control until your elbows extend, without losing your shoulder position.
– Keep your torso still—avoid swinging, shifting your weight, or flaring your elbows wide—and hinge back to stand to set the dumbbells down when finished.
Dumbbell Reverse Grip Row Beginner Introduction
The Dumbbell Reverse Grip Row is a forward‑leaning dumbbell row that uses an underhand hand position, placing strong emphasis on the back and upper back. With the weights hanging beneath the shoulders and the torso inclined, the movement challenges the lats, mid‑back, and rear shoulders, while the palms‑up style invites extra work from the biceps and forearms. Because the exercise is held in a hinged stance, the core and hips play a stabilizing role so the body stays steady as the arms pull.
During each repetition, the shoulder blades glide toward each other and slightly downward as the elbows travel near the sides of the body, then return smoothly as the weights lower. This controlled rhythm encourages smooth coordination between the shoulders, arms, and trunk. Over time, that coordination supports stronger, more efficient rowing technique that can translate to many other pulling variations in a training plan.