Underhand Dumbbell Row: Your Guide to a Strong Back Quickly

Are you struggling to build your back muscles efficiently? One of the most common mistakes made during back workouts is neglecting the underhand dumbbell row. It’s often overlooked and underutilized, but it can be the key to unlocking your back’s full potential. Don’t worry if you’ve been skipping out on this exercise, as it’s an easy mistake to make. Many people simply don’t realize how much it can improve their workout routine. The good news is that including the underhand dumbbell row in your back workout is a simple solution. In this blog post, we’ll dive deep into the benefits of the underhand dumbbell row and how you can add it to your routine for maximum results.

Underhand Dumbbell Row Summary

Graphic image of a fit man performing alternate cable triceps extensions.

Underhand Dumbbell Row Instructions

  • Get started by picking up the dumbbells, you can do it supported like the picture or unsupported by just bending over.
  • Position your body so that you are leaning forward with the dumbbells under in each hand arms extended directly below your chest.
  • Now, with your palms facing away from your body pull the dumbbells up to your chest using your back muscles, until your elbows are behind your back.
  • After you have reached your full range of motion, lower the dumbbells back down to the starting position.
  • Continue to repeat for your desired amount of reps.

Video Tutorial

Underhand Dumbbell Row

Underhand Dumbbell Row Muscles

Target (Agonist)


Dynamic Stabilizers


Antagonist Stabilizers

Image of the skeletal muscular system with the muscles used in the underhand dumbbell row exercise highlighted in red and the rest in blue.

Benefits of Underhand Dumbbell Row

The Underhand Dumbbell Row is a great exercise to include in any strength training or fitness routine. It helps to target the posterior deltoid muscle, which is a key muscle in the shoulder area that is responsible for shoulder extension, abduction and rotation. This exercise helps to strengthen the posterior deltoid muscle and improve posture, while also aiding in toning the back muscles. Furthermore, it is an effective way to develop balance, stability and coordination. Ultimately, this exercise can provide great overall benefits for the shoulders and back.

Tips for Performing Underhand Dumbbell Row

If you’d like to develop the most effective muscle growth, you will want to focus on these basic tips. Furthermore, when you would like to avert your chance of an injury, you should implement these tips.

  • Push Yourself To Within Failure So That You Can Increase The Teardown Of Your Muscular Tissues. Make sure you’ve setup appropriate safety precautions any time you are going to lift to close to failure.
  • At All Times Incorporate Maximum Range Of Motion. By using complete range of motion you will certainly ensure that that you exercise your complete muscle and that you keep your flexibility.
  • Use A Training Diary. You should have a journal of each weights, sets and repetitions. When you are really good you will even record your rest intervals. Now there are a great deal of excellent apps to use a log, or you could easily try a tiny pocket book.
  • Improve Your Form Before Raising The Weight. Possessing suitable technique is going to support preventing personal injury and faltering early. Solid Form can aid you to build up muscle tissue a lot quicker.

Benefits and Tips Video

❌ Dumbbell Row Mistake (DON’T DO THIS!) #shorts

Frequent Mistakes To Avoid

You will also want to avoid these general issues to support nice form and see large gains. In addition, when you refrain from these errors you will prevent the probability of experiencing injuries.

  • You’ll Do Better To Not Make It To Easy. The primary way to get stronger is to challenge yourself.
  • You’ll Do Better To Not Neglect Your Cooldown. You could have extended recovery time and more soreness when you miss your cooldown.
  • Avoid Using To Little or Too Much Resistance. Not enough, and you will not be effecting your agonist (target) muscles, excessive, and you’ll probably cheat. Be sure you concentrate on your proper movement.

Find More Dumbbell Exercises Here

Variations and Complementary Exercises

For those looking for additional exercises to supplement the Underhand Dumbbell Row, there are several variations, complements, and alternatives that can help achieve the same result. Each exercise will target the same muscles and provide the same benefits as the Underhand Dumbbell Row, but with slight variations. Here is a list of some of the best variations, complements, and alternatives to the exercise:

Barbell Bent Over Row

Graphic image of Barbell Bent Over Row.

The Barbell Bent Over Row is an excellent exercise for targeting the back muscles, including the lats, traps, and rhomboids. It is a great complementary or alternative exercise to the Underhand Dumbbell Row. The Barbell Bent Over Row requires you to lift a barbell off the floor in a bent-over position and row it up towards your chest. This exercise involves a large range of motion which targets more muscles than the Underhand Dumbbell Row. Additionally, the weight of the barbell allows for more resistance which can help build strength and muscle mass.

Barbell Rear Delt Row

Graphic image of Barbell Rear Delt Row.

The Barbell Rear Delt Row is an excellent complementary or alternative exercise to the Underhand Dumbbell Row. It targets the same muscles – the posterior deltoids, rhomboids, and rear delts – but with a barbell instead of dumbbells. This exercise is performed while seated and requires the athlete to grip the barbell with an overhand grip and pull it up towards the lower chest area. The Barbell Rear Delt Row also allows for a greater range of motion than the Underhand Dumbbell Row, allowing for more muscle stimulation. Additionally, athletes may be able to lift more weight using a barbell than they would with dumbbells, providing an added challenge to the exercise.

Cable Crossover Reverse Flys

Graphic image of Cable Crossover Reverse Flys.

Cable Crossover Reverse Flys are a great alternative or complementary exercise for the Underhand Dumbbell Row. This exercise targets the same muscles as the Underhand Dumbbell Row, such as the upper back and rear deltoids. However, unlike the Underhand Dumbbell Row, Cable Crossover Reverse Flys require you to stand upright and use a cable machine. The motion is similar to that of a traditional reverse fly, but with the added resistance of the cable machine. This exercise can help to improve your posture and strengthen your upper back and shoulder muscles.

Check Out These Top Dumbbell Exercises

Cable Rope Rear Delt Rows

Graphic image of Cable Rope Rear Delt Rows.

Cable Rope Rear Delt Rows are an excellent alternative or complementary exercise to the Underhand Dumbbell Row. This exercise targets the rear deltoids, rhomboids, and trapezius muscles. It can be performed by standing in front of a cable machine with a rope attachment attached to a high cable pulley. With your arms straight, grasp the rope and pull it in towards your body, squeezing your shoulder blades together. This exercise should be done slowly and with control to ensure the correct muscles are being targeted. For a greater challenge, one can increase the weight or add in pauses during the motion. Cable Rope Rear Delt Rows can be a great way to add variety to your routine while targeting the same muscles as Underhand Dumbbell Rows.

Lever High Row (Machine)

Graphic image of Lever High Row (Machine).

The Lever High Row machine is a great alternative exercise for the Underhand Dumbbell Row. This machine is designed to provide resistance to the back, shoulders, and arms while performing the rowing movement. The Lever High Row targets the same muscles as the Underhand Dumbbell Row, but with a different angle of pull. The Lever High Row requires less core stability and can be used to isolate specific muscles in the back and shoulders. This machine can be adjusted to work with a variety of weights, making it an ideal exercise for any level of fitness. Additionally, this exercise can also be beneficial in helping to improve posture and balance.

Seated Cable Row

Graphic image of Seated Cable Row.

The Seated Cable Row is a great complementary exercise to the Underhand Dumbbell Row as it works a lot of the same muscles. It is an excellent alternative to the Underhand Dumbbell Row as it allows you to use a greater range of motion and recruit more muscles. It also allows you to isolate the lats and mid-back muscles better than the Underhand Dumbbell Row, making it an ideal exercise for targeting and strengthening the upper back muscles. Plus, by using a cable machine, you can apply constant tension to the target muscles throughout the entire range of motion.

Find More Back Exercises Here

Opposing Complementary Exercises

In order to increase the effectiveness of the exercise Underhand Dumbbell Row, it is important to also work opposing muscle groups. The following exercises are great for activating and strengthening the muscles that are used in opposition to those used during the Underhand Dumbbell Row.

Narrow Push Up

Graphic image of Narrow Push Up.

The narrow push up is the perfect complement to the underhand dumbbell row, as it works the opposing muscle group. By using a narrow grip during the push up, you are targeting your triceps and chest muscles, while the underhand dumbbell row targets your back muscles. This pairing of exercises creates a balanced workout that strengthens both your upper and lower body. Additionally, the narrow push up can help increase stability in your shoulders and upper body, which is essential for proper form when doing the underhand dumbbell row.

Push Up

Graphic image of Push Up.

The Push Up exercise is a great complementary exercise to the Underhand Dumbbell Row, as it works the opposing muscle group. Push Ups target the chest, shoulders, and triceps, while Underhand Dumbbell Rows work the back, biceps, and forearms. Doing both exercises together will create a balanced workout that will help build strength and improve overall fitness. Push Ups are a great way to increase upper body strength and endurance, while Underhand Dumbbell Rows will help to tone and sculpt the back muscles. Working both exercises in tandem will ensure that all muscle groups are being worked in an effective and safe manner.

Push Up On Grips

Graphic image of Push Up On Grips.

Push Up On Grips is a great way to complement the Underhand Dumbbell Row exercise. By using the opposing muscle group, it helps strengthen the back and shoulders, while also engaging the chest and triceps. The Push Up On Grips exercise targets the chest and triceps while the Underhand Dumbbell Row focuses on the back and shoulders. Both exercises are important for building strength and balance in the upper body. Additionally, Push Up On Grips is a great way to add variety to your workout routine, as it can be done with minimal equipment and can be performed anywhere.

Row Your Way to a Stronger Back with Underhand Dumbbell Rows

Looking to strengthen your back muscles? Underhand dumbbell rows may be the answer! This exercise targets your lats, rhomboids, and even your biceps. By using an underhand grip, you will be activating your biceps and increasing overall muscle engagement. Remember to keep your core tight and maintain proper form throughout the exercise to avoid injury and maximize results. With consistent practice, you may notice improved posture and reduced back pain. So grab some dumbbells and get rowing!

References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Dumbbell Exercises

Pin image for underhand dumbbell row post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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