Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Biceps, Lats, Shoulders
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Reverse Grip Bent-Over Dumbbell Row Instructions

  1. Select the appropriate dumbbells and place them on the floor in front of you.
  2. Bending at the knees and keeping your back straight, squat down and pick up the dumbbells with an underhand grip (palms facing up).
  3. Get into the starting position by keeping your back straight and bending at the knees. Let the dumbbells slide down your thighs until they're just below knee height.
  4. Execute by pulling the dumbbells up under your chest as far as possible.
  5. Pause, and then slowly lower the dumbbells back to the starting position.
  6. Repeat for desired reps.

Reverse Grip Bent-Over Dumbbell Row Tips

  • Keep your back straight, shoulder blades back, and eyes facing the front.
  • Keep your elbows tucked in by your sides as you pull the weight up.
  • Squeeze your shoulder blades together at the top of the movement. 
Posted on: Mon, 01/15/2024 - 01:23

I've done the 5 day workout for several weeks now. This is the only exercise that I think should be replaced or better explained. It's so clumsy that I've had to completely modify how I do it to the point that I'm not sure it's serving the intended purpose.

I really do like the site and have been telling others about it.

M&S Team Badge
Posted on: Tue, 01/23/2024 - 10:55

Glad you're spreading the word for M&S, Dale. Thank you!

Yeah, I don't like this version either unless you can do it on an incline bench with your chest on the pad. That helps with stability which can help you focus more on the lats. Have you tried that yet?

Posted on: Sat, 10/21/2023 - 05:20

Hello! I'm using this exercise at the
begining of Pull day. Mainly as a warmup,
I do 3 or 4 sets of 10. What do you think
about this? Is it right?

M&S Team Badge
Posted on: Mon, 10/23/2023 - 20:50

Sure. If it's helping you prepare for the more intense work, then keep doing it!

M&S Team Badge
Posted on: Mon, 10/23/2023 - 20:50

Sure. If it's helping you prepare for the more intense work, then keep doing it!

Posted on: Wed, 02/01/2023 - 22:02

Hello, is there any difference between this and the hammer grip dumbell row in terms of muscles targeted? Thanks

M&S Team Badge
Posted on: Thu, 02/16/2023 - 16:14

This version will target more of the lower lats and recruit the biceps more.

Posted on: Thu, 08/25/2022 - 06:34

I'm doing this workout and the regular Dumbbell row and I don't feel my back getting a workout at all just my arms. Does anyone know what I'm doing wrong?

M&S Team Badge
Posted on: Thu, 08/25/2022 - 11:00

Hard to tell without seeing what you're doing, Rob. I do suggest stretching at the bottom as far as you can. Then focus more on driving your elbow back and toward the hip. This normally helps. Hope it helps you.

Posted on: Wed, 11/18/2020 - 12:21

every time I try this my lower back hurts, I tried different positions but lower back always hurts
I don't have any pre existing problems, and lower back doesn't hurt on other exercises that don't bend the knees or bend over in any form

M&S Team Badge
Posted on: Thu, 11/19/2020 - 09:59

Hey Pedro - make sure you're really bracing your core when doing this exercise. If the pain persists, I wouldn't do the exercise.

Manny from DR
Posted on: Fri, 07/23/2021 - 20:14

Try lying on a bench with 45 degree angle. Takes the weight off the lower back

Posted on: Thu, 06/25/2020 - 08:24

When I do this workout, the edge of my dumbell often hits my ribs, is there any way to prevent that?

Posted on: Mon, 12/28/2020 - 14:00

Had the same issue at first - bend over further

Azis Hertanto
Posted on: Wed, 12/11/2019 - 06:53

Hi, Target Muscle Group Diagram is not available in this page.

poppa b
Posted on: Mon, 04/23/2012 - 12:12

this website is a god send i create all my programs from it