Reverse-Grip Dumbbell Row

Technique

Place one knee and hand on a bench for support, holding a dumbbell with a reverse (underhand, palm facing forward) grip. Row the dumbbell toward your hip, keeping your elbow close to your body and rotating the palm slightly up as you pull. Fully retract your shoulder blade at the top, feeling extra biceps engagement. Lower the weight in a controlled arc back to the starting position.

Steps

1. Place one knee and the same-side hand firmly on a bench
2. Hold the dumbbell with an underhand grip and keep your spine neutral
3. Row the dumbbell toward your hip while keeping your elbow close to your torso
4. Rotate your palm slightly upward and retract your shoulder blade at the top
5. Lower the dumbbell in a controlled arc until your arm is extended

Common mistakes

• Twisting the torso to lift the dumbbell
• Flaring the elbow away from the body
• Curling the weight upward instead of rowing it toward the hip
• Dropping the shoulder or releasing the weight too quickly

Variations

• Chest-supported reverse-grip dumbbell row
• Two-arm bent-over reverse-grip dumbbell row
• Split-stance unsupported reverse-grip dumbbell row
• Alternating reverse-grip dumbbell row

FAQ