Dumbbell Bent Over Reverse Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Bent Over Reverse Row

Step by step instructions, muscle activation and variants for the Dumbbell Bent Over Reverse Row.

MediumRear shouldersTrapezius

About this exercise

The Dumbbell Bent Over Reverse Row is a back exercise performed in a hinged position using an overhand (pronated) grip. It targets the lats and rear deltoids while also engaging the upper traps and biceps, making it an effective variation for building upper back thickness and rear shoulder strength.

How to Perform

  • Stand with feet hip-width apart, holding a dumbbell in each hand with an overhand grip
  • Hinge at the hips until your torso is roughly parallel to the floor, keeping your back flat and core tight
  • Let the dumbbells hang toward the floor with arms extended
  • Pull the dumbbells up toward your lower ribcage, driving your elbows back and out
  • Squeeze your shoulder blades together at the top of the movement
  • Lower the dumbbells under control back to the starting position

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Bent Over Reverse Row

The Dumbbell Bent Over Reverse Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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