Dumbbell Bent Over Reverse Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Dumbbell
- Body part
- Back
- Type
- Strength
The dumbbell bent over reverse row is an underhand-grip (supinated) rowing variation that targets the lats and the upper-back rotator and stabiliser muscles — teres major and minor, infraspinatus, and the lower and middle trapezius. The reversed grip recruits the brachialis, brachioradialis and rear deltoids while letting you draw the dumbbells lower and tighter for strong scapular squeeze.
How to do the Dumbbell Bent Over Reverse Row
- 1Hold a dumbbell in each hand with a supinated (palms-forward, underhand) grip and stand with your feet about hip-width apart.
- 2Hinge at your hips and bend your knees slightly, lowering your torso to roughly a 45° angle while keeping your spine neutral and chest proud.
- 3Let the dumbbells hang straight down from your shoulders with your arms extended and palms facing forward.
- 4Brace your core and pull both dumbbells toward your lower ribs and hips, keeping your elbows tucked close to your sides.
- 5Squeeze your shoulder blades down and together at the top, feeling the contraction across your mid- and lower-back.
- 6Lower the dumbbells under control until your arms are fully extended again, maintaining the hip-hinge position.
- 7Complete your reps, then hinge back up to standing and set the dumbbells down with control.
Form tips
- Keep the underhand grip honest by driving your elbows back and down rather than letting them flare out to the sides.
- Maintain a flat, neutral spine throughout — think of locking your torso in place and moving only at the shoulder and elbow.
- Pause briefly at the top of each rep to maximise the squeeze through the lower and middle traps.
- Hinge from the hips, not the lower back, and keep the dumbbells close to your body to protect your spine on heavier sets.
Common mistakes
- Rounding the lower back as you hinge, which puts the spine under load and risks injury.
- Using momentum to swing the dumbbells up, which steals tension from the back muscles and turns the row into a heave.
- Letting the elbows drift wide instead of tucking them — this shifts work off the lats and reduces the benefit of the reverse grip.
- Standing too upright, which shortens the range of motion and lets the rear delts and biceps take over from the back.
Frequently asked questions
What muscles does the dumbbell bent over reverse row work?
It targets the latissimus dorsi, teres major and minor, infraspinatus, and the lower and middle trapezius, with the brachialis, brachioradialis and rear deltoids assisting.
How is the reverse row different from a regular dumbbell row?
The reverse row uses a supinated (underhand) grip with palms facing forward. This lets your elbows tuck closer to your body, increases lat involvement, and recruits the brachialis and brachioradialis more than an overhand grip.
Is the dumbbell bent over reverse row good for beginners?
Yes, once you can hold a flat-back hip hinge. Start light to groove the supinated pull and a neutral spine, then add weight as your back and grip strength improve.
How many sets and reps should I do?
Three to four sets of 8–12 reps works well for back development. Choose a weight that lets you keep a neutral spine and a full squeeze on every rep.
