Reverse Grip Bent Over Dumbbell Row

The reverse grip bent over dumbbell row is a compound pulling exercise that targets the back using a supinated, palms-forward grip instead of the standard neutral grip. Rotating the palms forward shortens the biceps' use disadvantage and shifts more emphasis onto the lower lats and mid-back compared to a neutral-grip row. The movement is performed hinged at the hips with a flat back, pulling both dumbbells toward the torso. It suits lifters looking to add bicep-assisted back volume or who want an angle that feels easier on the shoulders than a pronated grip.

Muscles Targeted

• Primary: Latissimus dorsi, rhomboids
• Secondary: Biceps brachii, rear deltoids, trapezius
• Tertiary: Erector spinae, core stabilizers, forearms

Starting Position

Hold a dumbbell in each hand with palms facing forward (supinated grip). Hinge forward at the hips to roughly a 45-degree torso angle, keeping a flat back, soft knees, and neck in line with the spine. Let the dumbbells hang directly below your shoulders with arms fully extended.

Execution Steps

1. Brace your core and lock in your hip hinge before initiating the pull
2. Drive your elbows back and up, keeping them close to your body rather than flaring out
3. Pull the dumbbells toward your lower ribs, squeezing your shoulder blades together at the top
4. Pause briefly at peak contraction, feeling the lats and mid-back working
5. Lower the dumbbells under control back to a full stretch at the bottom
6. Repeat for the desired number of reps without losing the hip hinge position

Form Cues

• Keep elbows tucked: Driving elbows close to the torso keeps tension on the lats rather than the rear delts
• Maintain the hip hinge: A fixed torso angle throughout the set protects the lower back and isolates the pull
• Lead with the elbows, not the hands: This keeps the back muscles doing the work instead of the forearms
• Squeeze at the top: A brief pause with shoulder blades pinched together maximizes contraction
• Control the descent: Lowering the weight slowly extends time under tension and protects the shoulders

Common Mistakes

• Standing too upright: Reducing the hip hinge angle turns the row into a shrug and removes lat tension. Keep the torso close to horizontal.
• Rounding the lower back: A rounded spine under load increases injury risk. Keep the chest up and spine neutral throughout.
• Using momentum: Jerking the weight up with the hips reduces muscle tension. Pull with a controlled, deliberate motion.
• Flaring the elbows wide: This shifts emphasis to the rear delts instead of the lats. Keep elbows tracking close to the body.
• Partial range of motion: Stopping short at the top or not fully extending at the bottom limits muscle development. Complete the full range each rep.

Variations

• Neutral-grip bent over dumbbell row: Standard hammer grip, slightly less bicep involvement and more balanced back activation
• Single-arm reverse grip row: Unilateral version that increases range of motion and addresses side-to-side imbalances
• Reverse grip barbell row: Allows heavier total loading using a barbell instead of two dumbbells
• Chest-supported reverse grip row: Removes lower back demand by bracing the torso on an incline bench

Tips for Progression

• Increase weight gradually: Add 5-10 pounds per dumbbell once you can complete all sets with strict form
• Add a pause: Hold the top contraction for 1-2 seconds to increase difficulty without adding load
• Increase reps before load: Build to 12-15 clean reps before moving up in weight
• Slow the eccentric: Take 3-4 seconds to lower the dumbbells to increase time under tension

Training Notes

Program the reverse grip bent over dumbbell row 1-2 times per week as a secondary back exercise following a heavier compound pull like a barbell row or pull-up. It works well for 8-12 reps across 3-4 sets with 60-90 seconds of rest. Because the supinated grip recruits the biceps more than a standard row, place it after primary back work but before dedicated bicep isolation exercises.