Back · Dumbbells

Dumbbell Bent Over Reverse Row

The dumbbell bent over reverse row is a compound pulling exercise that targets the latissimus dorsi, rhomboids, and middle trapezius. It fits cleanly into the main portion of an upper-body pull workout for lifters of any experience level.

Muscles: Back
Equipment: Dumbbells
Type: Strength
Animation: Men

How to do it

Stand holding dumbbells with an overhand grip.
Bend at the hips and knees, keeping your back straight and torso at about 45 degrees.
Let the dumbbells hang at arm's length.
Pull the dumbbells up towards your lower abdomen by driving your elbows back.
Squeeze your back muscles at the top.
Lower with control.

Common mistakes

Rounding the lower back places unnecessary stress on the spine and takes tension off the upper back.
Jerking the torso upward to initiate the pull relies on momentum rather than muscular effort.
Bending the elbows without driving them backward shifts the primary workload onto the biceps.

Tips

Hinge at the hips and brace your core to keep your spine neutral throughout every repetition.
Focus on leading the pull with your elbows, guiding the dumbbells toward your lower abdomen.
Control the descent of the weights rather than letting them drop quickly at the end of each rep.

Sets and reps

Perform 3 to 4 sets of 8 to 12 repetitions for muscle growth and strength, resting 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Can this exercise help correct strength imbalances?

Yes, using dumbbells forces each side of your back to lift its own load independently, preventing the dominant side from compensating.

What should you do if your lower back fatigues before your upper back?

Reduce the load to maintain proper hip hinge mechanics; if pain persists, stop the exercise and consult a specialist.

Similar exercises

All back exercises →