Dumbbell Reverse Push Up
Description
The dumbbell reverse push up, also known as the dumbbell inverted row, uses two heavy dumbbells as anchor points to perform an inverted pulling movement. Lying on your back beneath the dumbbells, you pull yourself up by gripping the handles. It builds the back, biceps, and rear delts as a horizontal pulling exercise.
Muscle Group
Equipment Required
Dumbbell Reverse Push Up Instructions
- Place two heavy dumbbells on the floor about shoulder-width apart.
- Lie on your back between the dumbbells.
- Reach up and grip the dumbbell handles with palms facing each other or forward.
- Position your body so the dumbbells are above your chest.
- Plant your heels on the floor with legs straight or bent for easier scaling.
- Brace your core and pull your body up by bending your elbows.
- Continue pulling until your chest reaches the dumbbell handles.
- Lower yourself back down with control until your arms are fully extended.
Dumbbell Reverse Push Up Form & Visual
Dumbbell Reverse Push Up Benefits
- Builds back without a pull-up bar
- Trains horizontal pulling pattern
- Develops bicep and rear delt strength
- Easy to scale by changing leg position
- Practical for home training
- Strong grip workout from holding the handles
Dumbbell Reverse Push Up Muscles Worked
- Latissimus dorsi
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Trapezius
Dumbbell Reverse Push Up Variations & Alternatives
- Inverted Row
- Bodyweight Row
- TRX Row
- Dumbbell Bent Over Row
