Dumbbell Bent Over Reverse Row
Dumbbell Bent Over Reverse Row Exercise Description
The Dumbbell Bent‑Over Reverse Row is a hip‑hinge horizontal pulling exercise that trains the upper‑ and mid‑back while the trunk stabilizes isometrically. Primary movers include the latissimus dorsi, rhomboids, and middle/lower trapezius, with assistance from the posterior deltoids and elbow flexors (biceps brachii, brachialis, brachioradialis). Maintaining a neutral spine and scapular control (retraction and slight depression during the pull) is central to the movement. Using a neutral grip (palms facing each other) with elbows kept close to the torso emphasizes the lats and avoids excessive shoulder internal rotation. The hinged position also challenges the spinal erectors and deep core to resist flexion and extension as you row with controlled motion.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Brachialis, Brachioradialis, Deltoid - Posterior
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Spinalis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Dumbbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Bent Over Reverse Row Exercise
‘- Stand with feet about hip‑width, holding dumbbells at your sides in a neutral grip (palms facing each other).
– Brace your midsection, set your ribs down, and pack your shoulders (gently draw shoulder blades back and down).
– Hinge at the hips by pushing them backward; keep a slight knee bend. Maintain a neutral spine from head to pelvis, eyes on the floor a few feet ahead.
– Let the dumbbells hang under your shoulders with straight but not locked elbows and neutral wrists.
– Row by driving your elbows toward your hips, keeping them close to your sides. Retract and slightly depress your shoulder blades as the dumbbells travel toward your lower ribs.
– Stop when your upper arms reach your torso (avoid shrugging or cranking the neck). Chest stays open; spine remains neutral.
– Lower the dumbbells under control, allowing the shoulder blades to protract without rounding your back.
– Keep your weight balanced over mid‑foot, torso still (no jerking or swinging), and wrists aligned with forearms throughout.
– To finish, return to standing by reversing the hip hinge, keeping the back neutral as you set the dumbbells down.
Dumbbell Bent Over Reverse Row Tips
‘- Before hinging, brace your midsection, set your ribs down, and gently draw your shoulder blades back and down.
– As you hinge, push your hips backward, keep a slight bend in your knees, and maintain a neutral spine from head to pelvis with eyes on the floor ahead.
– Let the dumbbells hang straight under your shoulders with elbows straight but not locked and wrists neutral.
– Use a neutral grip with palms facing each other and keep your elbows close to your sides throughout the row.
– Row by driving your elbows toward your hips while retracting and slightly depressing your shoulder blades as the dumbbells move toward your lower ribs.
– Stop the pull when your upper arms reach your torso and avoid shrugging or cranking your neck, keeping your chest open.
– Lower the dumbbells under control, allowing your shoulder blades to protract without letting your back round.
– Keep your weight balanced over your mid‑foot and your torso still, avoiding any jerking or swinging of the body.
– Finish by reversing the hip hinge to stand up, keeping your back neutral as you return the dumbbells to the ground.
Dumbbell Bent Over Reverse Row Beginner Introduction
The Dumbbell Bent‑Over Reverse Row is a bent‑over dumbbell row variation that blends a hip bend with a strong pulling motion for the upper and mid back. While the dumbbells travel toward the body, the upper back, mid back, and lats handle most of the work, with help from the shoulders, biceps, and forearms. At the same time, the core and lower back hold a steady position, turning this into a combined back and trunk‑stability challenge rather than just an arm exercise.
This movement centers on a solid body position and smooth shoulder‑blade action. The back stays long and aligned as the hips hinge, with the torso leaning forward while remaining still. Hands hold the weights with the palms turned inward and the upper arms moving close to the ribcage, which highlights the lats and reduces stress on the shoulders. The shoulder blades glide toward the spine during the pull and then spread gently apart as the weights return, all with deliberate, controlled motion.