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Dumbbell Reverse-Grip Bent-Over Row
A bent-over row variation using dumbbells with a supinated grip that targets lats, upper traps, rhomboids, and biceps to build back thickness and improve posture; emphasizes pulling with control from a hip hinge.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Shoulders, Forearms, Lower Back
Accessory Muscles
Glutes, Hamstrings
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Upper Traps, Mid Traps
Biceps
7/10Long Head, Short Head
Shoulders
5/10Rear Delts
Forearms
4/10Flexors
Lower Back
4/10Erector Spinae
Glutes
2/10Glute Max
Hamstrings
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Stand with feet shoulder-width apart, holding dumbbells with reverse grip (palms up). Hinge at hips to bend torso forward about 45 degrees, keeping back straight and dumbbells hanging below knees with arms extended.
- Brace core and squeeze shoulder blades together.
- Pull elbows back and up, drawing dumbbells toward lower chest.
- Keep elbows close to body and torso stable.
- Squeeze back muscles at top and hold briefly.
- Lower dumbbells slowly to full arm extension.
- Maintain hip hinge throughout set.
Coaching Tips
Form Cues
- Keep back flat
- Squeeze blades together
- Elbows close to sides
- Pull with back not arms
- Core tight
- Controlled descent
Breathing
Inhale as you lower the dumbbells; exhale as you pull them toward your torso while bracing your core.
Tempo
2-1-1
Range of Motion
Hinge torso from upright to 45 degrees or near-parallel to floor; pull until elbows align with torso and dumbbells reach lower chest, then lower to full extension below knees.
Safety
Safety Notes
- Avoid if you have lower back issues; reduce weight if form breaks
- Start light to master hinge
- Brace core to protect spine
- Stop if sharp pain in back or shoulders
- Use lighter loads for beginners
- Ensure stable footing to prevent slips
Spotting
Spotting not typically required; assist by stabilizing torso if needed, or use lighter weights with safeties like a rack for support.
Common Mistakes
- Rounding the back
- Using momentum to swing weights
- Flaring elbows wide
- Incomplete range on pull
- Hinging from lower back instead of hips
- Gripping too tightly causing forearm fatigue
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Recent back injury
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder extension flexibility
Build Up First
- Master basic hip hinge
- Proper pulling form from rows or pulldowns
Also known as
Reverse Grip Dumbbell Row, Supinated Bent-Over Dumbbell Row, Underhand Dumbbell Bent Row
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