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Exercise 2327 · REF Nh3mvOO

Dumbbell Reverse Grip Row (female) exercise animation

Dumbbell Reverse Grip Row (female)

Category
Back
Equipment
Dumbbell
Target
Upper Back

A reverse, underhand grip on a bent-over row shifts more emphasis onto the biceps and lower lats compared to a standard overhand grip, changing the angle the elbows travel through the pull. The hip-hinged position still demands real lower-back and hamstring endurance to hold throughout the set, regardless of grip. It's a solid variation to rotate in alongside standard rows for a different pulling angle.

How to Do the Dumbbell Reverse Grip Row (female)

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold a dumbbell in each hand with an overhand grip, palms facing your body.
  3. Bend forward at the waist, keeping your back straight and your core engaged.
  4. Let your arms hang straight down, fully extended, with a slight bend in your elbows.
  5. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
  6. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Reverse Grip Row (female) primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have dumbbell? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Dumbbell Reverse Grip Row (female) work?
The Dumbbell Reverse Grip Row (female) primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Dumbbell Reverse Grip Row (female)?
The Dumbbell Reverse Grip Row (female) is done with a dumbbell.
What's a good alternative to the Dumbbell Reverse Grip Row (female)?
If you don't have access to a dumbbell, the Back Lever targets the same upper back using body weight instead.