The Reverse Grip Dumbbell Row Master Class
Even if you train with
minimal equipment, you can still target your lower lats and grow a thicker back
with the Reverse Grip Dumbbell Row.
The Reverse Dumbbell Row is a back-building exercise that mostly
targets the lower latissimus dorsi muscles that any lifter can utilize, even if
they have minimal gym equipment.
While there are many row variations you can add to your workout
plan, there are some great benefits to adding the reverse grip dumbbell row.
Who Am I?
Hi, I'm Psymon H., your online training partner, workout
motivator, and the man behind the Mission Jacked Brand. In this exercise master
class, we're going to take a look at this extraordinary dumbbell
row. I'll share the best way to perform this exercise to target the
lower regions of the lats. I'll also give you some advanced variations to take
your training to the next level...Let's Row!!
How to Do A Reverse Grip Dumbbell Row:
Items Needed: one pair of dumbbells.
Cue 1: Stand with feet
shoulder-width apart. If you have weak wrists, start with the dumbbells in a
neutral position (palms facing each other.) If you have no wrist issues and
feel strong, start with the dumbbells in a supinated position (underhand grip.)
Cue 2: Hinge
over at the hips. With arms straight and the dumbbells on either side of your
legs, bend your knees, lift your chest, tense your core and maintain a flat
Cue 3: Retract your
shoulder blades by pulling them down and back.
Cue 4: If you're
starting with dumbbells in a neutral position, turn your wrist so your palms
are in a reverse grip position as you lift the dumbbells.
Cue 5: Drive the
dumbbells into your hips while keeping your elbows close to your body.
Cue 6: At
the top of the dumbbell row, squeeze your back muscles as hard as you can.
Cue 7: Slowly return
the dumbbells to the start position and return from the reverse grip into the
neutral grip as your arms straighten.
If your grip is weak or using heavy dumbbells, use wrist
straps and wear a belt.
Reverse Grip Dumbbell Row Benefits:
have a distinct benefit over their barbell counterparts when it comes to making
sure that both sides do an equal amount of work. Barbells can increase strength
imbalances between the left and the right side.
2: Dumbbells allow
you to be more flexible with hand positioning. When you do a Reverse Grip
Barbell Row (Yates Row), your hands are locked into a supinated position
(underhand grip) throughout the movement.
This can put lots of stress on the weak wrist at various parts
of the exercise. With the Reverse grip db row, you have the flexibility to be
able to start the movement with dumbbells in a neutral position and smoothly
move to a reverse grip as you pull the dumbbells up.
can only pull a Reverse Grip Barbell Row to your pelvis bone. With Reverse Grip
Dumbbell Rows, you can focus on pulling the dumbbells past your hips and
squeezing your back muscles even more.
4: When it comes to
choosing a compound exercise with dumbbells, the Reverse Grip Dumbbell Row does
more than the traditional dumbbell row to hit the lower lat muscles. When you
use an overhand grip (pronated grip) with elbows flared, the upper back is
the main focus.
5: While the lying dumbbell (prone row),
Incline Bench, and the Chest Supported Dumbbell Row variation offer lots of
benefits to those with tight hamstrings and weak lower backs, the Reverse Grip
Row with Dumbbells builds additional strength in the core, lower back, and
Reverse Grip Dumbbell Row Muscles Worked:
Latissimus Dorsi muscles (especially the lower lats)
Mid and lower Trapezius
A Reverse Grip Dumbbell Row Variation
Want to take your Reverse Grip Dumbbell Rows to an advanced
level? Great, hold onto your hats and warn your lats for this variation
The Twisted Reverse Grip Single-Arm Dumbbell Row:
In previous dumbbell lat exercise articles, I've mentioned the
Twisted Single-Arm Dumbbell Row which is a great movement for targeting the
lower lat fibers. By using a reverse grip, we can drill down into the lower lat
fibers and make this one of the best lower lat dumbbell exercises on the planet.
Items Needed: a flat bench and one dumbbell
The Setup: This is the most important aspect so make sure to
follow all of the cues so you can get the best out of this underhand grip
1: Knee on the edge
of a flat bench with one knee. The goal is to place the supporting leg on the
ground as far back as possible. Rest the arm on the same side as your bent knee
on the bench for support. At first, it will feel as if you will lose your
balance, but you will get used to this extended position.
2: The next part of
the setup will feel alien to you but is simply the most important part of the
setup and is responsible for the lower lat activation. Pick up the dumbbell
with your free hand with a reverse grip and hold it by your side with the arm
straight. Twist your torso so that you are almost looking over the hip of the
leg resting on the ground.
Cue 1: Retract your
shoulder blades by pulling them back and down. You should feel your lower
Lat activate. Row the dumbbell up while aiming to place it in your rear pocket
by pulling the dumbbells around the side of your hip.
Cue 2: Return
to the start position and repeat for the desired amount of repetitions on both
Important Note: Apart from the reverse grip, the other major difference
between this version and the traditional single-arm dumbbell row is that at the
fully straightened arm position you're not trying to row the dumbbell from the
ground, but instead from the twisted upright, eyes over your hip position.
You may experience a little cramp in your lower lats during the
exercise due to the extreme position. This is perfectly normal as the tension
and activation are more active in this position.
Thank you for reading our Reverse Grip Dumbbell Row Article...Now Build The Rest of Your Physique and power up your knowledge with the following Mission Jacked articles.