Reverse-Grip Bent-Over Dumbbell Row

Technique

Hold a dumbbell in each hand with a reverse (underhand, palms facing forward) grip and hinge at the hips until your torso is roughly parallel to the floor. Row both dumbbells toward your ribs, keeping your elbows close to your body. Squeeze your shoulder blades and biceps at the top. Lower the dumbbells under control.

Steps

1. Hold the dumbbells with an underhand grip and straighten your wrists
2. Hinge at the hips until your torso is roughly parallel to the floor
3. Row both dumbbells toward your lower ribs with your elbows tucked
4. Squeeze your shoulder blades together at the top
5. Lower the dumbbells under control to full arm extension

Common mistakes

• Flaring the elbows away from the torso
• Using hip drive or repeatedly lifting the torso to move the dumbbells
• Curling the wrists instead of keeping them aligned with the forearms
• Rowing toward the shoulders rather than the lower ribs

Variations

• Single-arm reverse-grip dumbbell row
• Alternating reverse-grip dumbbell row
• Chest-supported incline reverse-grip dumbbell row
• Staggered-stance reverse-grip dumbbell row

FAQ