Underhand Dumbbell Row – Your Guide to a Strong Back Quickly

Underhand Dumbbell Row is one of the superior strength building exercise to build your back and upper shoulders. Are you looking for an exercise to change up your routine and work your upper back and shoulders? You will want to read the tips and mistakes in this article to ensure that you do it right from the start.

Underhand Dumbbell Row Exercise Summary

  • Primary Muscles Worked: Deltoid – Posterior
  • Other Muscles (Secondary) Worked: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Underhand Dumbbell Row Procedure

  • 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.

Muscles Used

Target (Agonist)

  • Deltoid, Posterior


  • Brachialis
  • Brachioradialis
  • Infraspinatus
  • Latissimus Dorsi
  • Rhomboids
  • Teres Minor
  • Trapezius – Lower
  • Trapezius – Middle
  • Wrist Flexors

Dynamic Stabilizers

  • Biceps Brachii


  • Deltoid – Lateral
  • Erector Spinae
  • Gluteus Maximus
  • Hamstrings

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


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.

Get More Bodybuilding Tips Here.

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.

To Avoid More Bodybuilding Mistakes Look Here.

Underhand Dumbbell Row Recap

You are now ready to train with underhand dumbbell row flawlessly. Now your future stage is to perform underhand dumbbell row as apiece of a steady exercise strategy to train your Deltoid.

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