Dumbbell Reverse Grip Row
Description
The dumbbell reverse grip row is a horizontal pulling exercise where you bend forward and row dumbbells with an underhand (supinated) grip. The underhand grip puts the biceps in a stronger pulling position and shifts emphasis to the lower lats, similar to a Yates Row but with dumbbells.
Muscle Group
Equipment Required
Dumbbell Reverse Grip Row Instructions
- Stand with feet hip-width apart, holding a dumbbell in each hand with an underhand grip (palms forward).
- Hinge forward at the hips until your torso is roughly 60 degrees from horizontal — slightly more upright than a standard row.
- Let the dumbbells hang at arm’s length with palms facing forward.
- Brace your core and lock in your back angle.
- Row both dumbbells up by driving your elbows back and along your sides. Keep elbows tucked close.
- Squeeze your lats and lower traps at the top. Pause briefly.
- Lower under control. Maintain the same torso angle.
- Repeat for the desired number of reps.
Dumbbell Reverse Grip Row Form & Visual
Dumbbell Reverse Grip Row Benefits
- Underhand grip shifts emphasis to lower lats and biceps
- Stronger pulling position than overhand
- Independent dumbbells expose imbalances
- Builds back thickness
- Easier on the wrists than barbell reverse-grip rows for some lifters
- Works at home with dumbbells
Dumbbell Reverse Grip Row Muscles Worked
- Latissimus dorsi (especially lower fibers)
- Biceps brachii (heavy involvement)
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Erector spinae (isometric)
Dumbbell Reverse Grip Row Variations & Alternatives
- Dumbbell Bent Over Row (overhand)
- Barbell Reverse Grip Row
- Dumbbell One-Arm Row
- Dumbbell Incline Row
- Single-Arm Reverse Grip Row
