Dumbbell Reverse Bent-Over Row
UpdatedStrengthen your back with Dumbbell Reverse Bent-Over Rows! Build muscle & improve posture with this effective exercise.
The Dumbbell Reverse Bent-Over Row is a compound exercise that mainly works the back and shoulders, with help from the traps. You'll need: dumbbells.
Required Equipment
Dumbbell Reverse Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Dumbbell Reverse Bent-Over Row Variations and Alternatives
How to do the Dumbbell Reverse Bent-Over Row
Stand with your feet hip-width apart with a dumbbell in each hand.
Hinge forward at your hips and slightly bend your knees to lower your upper body until it’s almost parallel to the floor. Let the dumbbells hang directly beneath your shoulders with your palms facing behind you.
Brace your core and keep your back straight, with a neutral neck aligned with your spine.
Exhale and lift the dumbbells by pulling your elbows up and back towards the ceiling, squeezing your shoulder blades together. Keep your elbows close to your body and your hands should move towards your hips as you lift the weight.
Inhale and slowly lower the dumbbells back to the starting position with control.
Repeat the movement for the desired number of repetitions.
Make sure to choose a weight that allows you to perform the exercise with good form but is also sufficient to challenge your muscles. Avoid using too much weight which can lead to compensating with momentum or cause a loss of form.
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Dumbbell Reverse Bent-Over Row FAQs
What muscles does the Dumbbell Reverse Bent-Over Row work?
The Dumbbell Reverse Bent-Over Row mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Dumbbell Reverse Bent-Over Row?
Dumbbells.
Is the Dumbbell Reverse Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Reverse Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Reverse Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Reverse Bent-Over Raise, Barbell Wide-Grip Bent-Over Row, Barbell Single-Arm Bent-Over Row and Barbell Bent-Over Paused Row.
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