Dumbbell Bent-Over Reverse Row

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with an underhand (supinated) grip, palms facing forward.
2. Hinge at the hips by pushing your glutes back until your torso is at a 45-degree angle or nearly parallel to the floor.
3. Keep your back flat, core braced, and a slight bend in your knees with the dumbbells hanging at arm's length.

How to do it

1. Exhale as you pull the dumbbells toward your lower ribcage or hip area, keeping your elbows tucked close to your sides.
2. Squeeze your shoulder blades together at the top of the movement for a one-second pause.
3. Inhale as you slowly lower the weights back to the starting position under full control.
4. Maintain a steady tempo, focusing on a controlled 2-second eccentric (lowering) phase.

Form checklist

• Keep your spine neutral and avoid rounding your lower back or shoulders.
• Ensure your palms remain facing forward throughout the entire set to maintain the reverse grip.
• Drive through the elbows rather than pulling solely with your hands to engage the lats.
• Keep your neck in line with your spine by looking at a spot on the floor a few feet in front of you.

Pro tips

• Focus on pulling the weights toward your hips rather than your chest to better engage the lower fibers of the latissimus dorsi.
• Imagine trying to touch your elbows together behind your back to maximize scapular retraction and middle trap engagement.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction to increase time under tension.
• Perform the exercise with a 'dead stop' by resting the dumbbells on the floor between each rep to eliminate momentum.

Frequently asked

What muscles does the dumbbell bent-over reverse row work?

The dumbbell bent-over reverse row primarily targets the lats and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the dumbbell bent-over reverse row?

The dumbbell bent-over reverse row uses dumbbell.

Is the dumbbell bent-over reverse row good for beginners?

The dumbbell bent-over reverse row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius