Dumbbell Bent Over Reverse Row
Perform the Dumbbell Bent Over Reverse Row to build a strong, muscular back. This effective exercise targets your lats, rhomboids, and traps, enhancing
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Bent Over Reverse Row
Description
A strength training exercise where you bend over and row the dumbbells towards your chest, targeting your back and arm muscles.
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How to do Dumbbell Bent Over Reverse Row
- 01Setup
Stand holding a dumbbell in each hand with a supinated (palms facing forward) grip. Hinge at your hips, pushing your glutes back, until your torso is nearly parallel to the floor, maintaining a flat back and a slight bend in your knees.
- 02Setup
Allow the dumbbells to hang directly below your shoulders, arms fully extended but not locked. Ensure your head is in line with your spine, gazing at the floor a few feet in front of you.
- 03
Initiate the pull by squeezing your shoulder blades together, driving your elbows up and back towards the ceiling. Pull the dumbbells towards your lower chest or upper abdomen.
- 04
Continue pulling until your elbows are fully flexed and the dumbbells are close to your torso. Briefly hold this contracted position, feeling the squeeze in your back muscles.
- 05
Slowly and with control, lower the dumbbells back to the starting position, allowing your shoulder blades to protract naturally. Maintain tension in your back throughout the entire eccentric phase.
Tips
- Keep your core braced tightly throughout the movement to stabilize your spine and prevent any unwanted rocking or swaying.
- Focus on driving your elbows up and back, rather than just pulling with your biceps, to maximize activation of your latissimus dorsi and rhomboids.
- Maintain a consistent, controlled tempo on both the concentric (pulling) and eccentric (lowering) phases to ensure constant tension on the target muscles.
- Avoid shrugging your shoulders towards your ears at the top of the movement; keep your shoulders depressed to emphasize the middle and lower back.
Common mistakes
- Rounding the back during the row can put excessive strain on the lumbar spine; maintain a rigid, neutral spine by engaging your core and keeping your chest up.
- Using momentum to swing the weights up reduces the effectiveness of the exercise; perform each repetition with a deliberate, controlled pull from your back muscles.
- Allowing the elbows to flare out wide during the pull can shift emphasis to the shoulders and biceps; keep your elbows tucked relatively close to your body to better target your lats.
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What muscles does Dumbbell Bent Over Reverse Row work?
Dumbbell Bent Over Reverse Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior.
Is Dumbbell Bent Over Reverse Row good for beginners?
Dumbbell Bent Over Reverse Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Bent Over Reverse Row?
You need Dumbbell to perform Dumbbell Bent Over Reverse Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Bent Over Reverse Row?
Keep your core braced tightly throughout the movement to stabilize your spine and prevent any unwanted rocking or swaying. Focus on driving your elbows up and back, rather than just pulling with your biceps, to maximize activation of your latissimus dorsi and rhomboids. Maintain a consistent, controlled tempo on both the concentric (pulling) and eccentric (lowering) phases to ensure constant tension on the target muscles. Avoid shrugging your shoulders towards your ears at the top of the movement; keep your shoulders depressed to emphasize the middle and lower back.
What are common mistakes when doing Dumbbell Bent Over Reverse Row?
Rounding the back during the row can put excessive strain on the lumbar spine; maintain a rigid, neutral spine by engaging your core and keeping your chest up. Using momentum to swing the weights up reduces the effectiveness of the exercise; perform each repetition with a deliberate, controlled pull from your back muscles. Allowing the elbows to flare out wide during the pull can shift emphasis to the shoulders and biceps; keep your elbows tucked relatively close to your body to better target your lats.
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Free · iPhone only · Available on the App Store