Underhand Dumbbell Bent-Over Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Teres Major
• Rhomboids

Helps

• Deltoid
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Flexor Digitorum Superficialis

Equipment

• Dumbbells

Technique

1. Hold a dumbbell in each hand with palms facing forward and hinge over until the torso is near parallel to the floor.
2. Keep the arms straight, chest up and back flat.
3. Row the dumbbells toward your hips, elbows tight to the sides.
4. Lower with control to straight arms.

Cues

• Keep the elbows close to the ribs.
• Pull to the hips.

Common mistakes

• Rounding the back.
• Letting the biceps take over by bending the arms too early.
• Using body swing.

Alternatives

• Bent-Over Dumbbell Row
• Reverse-Grip Barbell Row