Dumbbell Reverse Grip Row
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Back
- Tipo
- Strength
The dumbbell reverse grip row is a bent-over back exercise that uses a supinated (underhand) grip to target the lats, teres major and minor, infraspinatus, and the middle and lower trapezius. Turning your palms up tucks the elbows closer to your sides, which deepens lat involvement and recruits the biceps and forearms more than a standard row.
Cómo hacer el Dumbbell Reverse Grip Row
- 1Hold a dumbbell in each hand with your palms facing forward (supinated grip) and stand with your feet about hip-width apart.
- 2Hinge at your hips and push them back until your torso is roughly 45 degrees or closer to parallel with the floor, keeping a flat, neutral spine.
- 3Let the dumbbells hang straight down at arm's length with your knees softly bent and your core braced.
- 4Keeping your palms up, row both dumbbells toward your lower ribs, driving your elbows back and close to your sides.
- 5Squeeze your shoulder blades together at the top, pausing briefly to fully contract the lats and mid-traps.
- 6Lower the dumbbells under control until your arms are fully extended and your shoulder blades stretch forward.
- 7Complete your reps while maintaining the hinge position, then stand tall and set the dumbbells down.
Consejos de técnica
- Keep the dumbbells tracking toward your lower ribs rather than your chest so the underhand grip keeps tension on the lats.
- Maintain a flat back and braced core throughout; let your hips and hamstrings hold the hinge so your lower back stays protected.
- Lead each rep with your elbows, not your hands, to keep the back muscles working instead of turning it into a biceps curl.
- Use a controlled tempo and a full stretch at the bottom to work the lats and teres muscles through their complete range.
Errores comunes
- Standing too upright, which shifts the load off the back and onto the shoulders and lower spine.
- Rounding the lower back during the hinge, which removes spinal support and raises injury risk.
- Yanking the weights up with momentum instead of rowing under control, which cheats the rep and loses lat tension.
- Pulling with the biceps and letting the elbows flare out, which under-works the lats the underhand grip is meant to target.
Preguntas frecuentes
What muscles does the dumbbell reverse grip row work?
It targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear deltoids, brachialis, brachioradialis, and lower chest assisting. The underhand grip increases lat and biceps involvement.
Why use a reverse (underhand) grip for rows?
A supinated grip naturally tucks your elbows closer to your torso, which lengthens the line of pull on the lats and brings the biceps and forearms in more. It is a useful variation if you want to feel rows more in your lats.
How is this different from a regular dumbbell row?
A standard dumbbell row uses a neutral or overhand grip and flares the elbows more, emphasizing the upper back. The reverse grip keeps the elbows tight, shifting more emphasis to the lats, teres muscles, and biceps.
How many sets and reps should I do?
For back development, 3 to 4 sets of 8 to 12 reps with a weight you can control through a full range works well. Prioritize a clean hinge and a strong squeeze over heavier loads.
Is the dumbbell reverse grip row good for beginners?
Yes, as long as you can hold a flat-back hinge. Start light to master the position and the underhand pull, then add weight once your form is consistent.
