Dumbbell Supinated Row
Build a stronger back with Dumbbell Supinated Rows! Target your lats and biceps for a powerful pull.
The Dumbbell Supinated Row is a compound exercise that mainly works the biceps and back, with help from the traps. You'll need: dumbbells.
Required Equipment
Dumbbell Supinated Row Muscles Worked
Primary
Biceps (biceps brachii); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Dumbbell Supinated Row Variations and Alternatives
How to do the Dumbbell Supinated Row
Select the appropriate weight for the dumbbells you will use.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing away from your body (an underhand grip).
Slightly bend your knees and hinge forward at the hips, maintaining a straight and neutral spine.
Ensure that your back is almost parallel to the ground and your arms are fully extended below your shoulders, allowing the dumbbells to hang naturally.
Pull the dumbbells towards your waist, keeping your elbows tucked close to your body and retracting your shoulder blades as you lift.
Squeeze your back muscles at the top of the row before slowly lowering the dumbbells back to the starting position under control.
Repeat the movement for the desired number of repetitions and sets.
Tips: - Avoid using momentum to lift the weights; the movement should be controlled and deliberate. - Do not let your shoulders hunch up to your ears; keep them down and back. - Keep your core engaged throughout the exercise to protect your lower back. - Breath out as you lift the weights and inhale as you lower them back down.
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Dumbbell Supinated Row FAQs
What muscles does the Dumbbell Supinated Row work?
The Dumbbell Supinated Row mainly works the biceps and back, with help from the traps. The main muscles are the biceps brachii and latissimus dorsi.
What equipment do you need for the Dumbbell Supinated Row?
Dumbbells.
Is the Dumbbell Supinated 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 Supinated Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Supinated Row variations and alternatives?
Similar exercises include the Barbell Reverse-Grip Bent-Over Row, Barbell Bench Incline Reverse-Grip Row, Barbell Supinated Row and Bicep Table Row.
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