Are you struggling to build upper back strength with your current workout routine? Have you considered incorporating the women’s reverse grip bent over dumbbell row into your exercises? As women, we often have weaker upper body strength compared to men, making it even more challenging to find exercises that target and improve our back muscles. But don’t worry, you are not alone. Lack of proper guidance and information can be a common cause of not making progress in your fitness journey. In this blog post, we’ll provide you with all the information you need to perform the women’s reverse grip bent over dumbbell row correctly and safely, to help you achieve a stronger, toned back.
Reverse Grip Bent Over Dumbbell Row Summary
- Primary Muscles: Deltoid – Posterior
- Secondary Muscles: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
- Equipment: Dumbbells
- Mechanics Type: Compound
- Force: Pull
- Utility: Basic
Reverse Grip Bent Over Dumbbell Row Instructions
- Stand with feet shoulder width apart.
- Bend at the waist, keeping back straight and legs slightly bent.
- Hold a dumbbell in each hand using an overhand grip.
- Extend your arms toward the floor, palms facing behind you.
- Pull the dumbbells toward your torso, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
- Repeat.
Video Tutorial
Reverse Grip Bent Over Dumbbell Row Muscles
Target (Agonist)
Synergists
- Brachialis
- Brachioradialis
- Infraspinatus
- Latissimus Dorsi
- Rhomboids
- Teres Minor
- Trapezius – Lower
- Trapezius – Middle
- Wrist Flexors
Dynamic Stabilizers
Stabilizers
Antagonist Stabilizers
Benefits of Reverse Grip Bent Over Dumbbell Row
The Reverse Grip Bent Over Dumbbell Row is an excellent exercise for targeting the posterior deltoid muscle, which is responsible for shoulder extension and external rotation. This exercise also helps to build strength in the back, arms, and shoulders, as well as improve posture and stability. As you perform the exercise, you will be working the lower and middle trapezius muscles, rhomboids, and teres major and minor muscles. This will result in a stronger and more toned upper body. Additionally, since the posterior deltoid muscle is being targeted, this exercise can help to improve shoulder mobility and reduce the risk of shoulder injuries.
Tips for Performing Reverse Grip Bent Over Dumbbell Row
In order to get the most out of this exercise, here are a few tips you should keep in mind. The reverse grip bent over dumbbell row is an excellent workout for strengthening and toning your back, arms, and shoulders. By using the correct form, you can maximize the results of this exercise and make sure you get the full benefit from it.
- Start With a Proper Warm Up. An appropriately warm up is the is key to not injuring yourself. You need to ensure that not only your muscles are warm but also that your joints are properly lubricated.
- Concentrate on Your Breathing. Many people when they begin lifting, hold their breath. You may need to train yourself to breath during your lifting routine. For most lifts you should breath out while you are contracting, or engaging your muscles and exhale when you are extending or relaxing your muscles. For this and most workouts breathing is very important.
- Incorporate the Use of Full Range of Motion. When you use your range of motion you will ensure that you are straining the entire muscle and that you keep your flexibility.
- Plan Your Workout Before You Get to the Gym. Many people make the mistake of not having a workout plan when they get to the gym. Many poeple also have to change their plan if they go to a gym that is crowded. Planning your entire routine in advance is the best way to plan and track your improvement. Even if your objective is to solely maintain your current level of fitness then you should start your workout with a plan.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the reverse grip bent over dumbbell row, it’s important to avoid certain mistakes in order to maximize the effectiveness of the exercise and minimize the risk of injury. To ensure proper form, keep the following mistakes in mind and strive to avoid them.
- Using too Small or too Big of Dumbbells. Using dumbbells that are to small and you will not sufficiently use your target muscles, in this case your back. Similarly, if you use too big of dumbbells you’ll most likely need to cheat and through the dumbbells up with your lower back. Ensure that you find the dumbbells that are just right to allow you to do 8-12 reps and concentrate on your technique.
- Bending at Your Back and Not Your Hips. For a bent over row you must ensure that you bend at your hips and not your back. You should have a tight back and stick your chest out flexing your abs and lower back.
- Relaxing Your Abs. It is very important to keep you core tight. The internal pressure you create by flexing your core will protect your spine, so don’t relax you core once you pick up those dumbbells.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
If you want to add variety and intensity to your workout, there are several variations, complementary, or alternative exercises that can provide similar benefits to the Reverse Grip Bent Over Dumbbell Row. These exercises will target the same muscles and help you achieve a more balanced workout.
Bent Over Rotating Dumbbell Row
The Bent Over Rotating Dumbbell Row is a great alternative or complementary exercise to the Reverse Grip Bent Over Dumbbell Row. This exercise targets the same muscle groups but in a slightly different way. With this exercise, you start by standing with your feet shoulder-width apart, and then bend at the hips to lower your torso until it is parallel to the floor. You then hold a dumbbell in each hand and row the weights up towards your chest while rotating your wrists so your palms face up at the top of the movement. This variation of the bent-over row works both the back and shoulder muscles for a complete upper body workout.
Bent Over Dumbbell Row
The Bent Over Dumbbell Row is a great complementary exercise to the Reverse Grip Bent Over Dumbbell Row. Both exercises target the back muscles, but by using different grip positions, you can target different muscles within the back. The Bent Over Dumbbell Row uses an overhand grip, which focuses more on the middle back and lats. This exercise also involves more of the biceps and forearms than the Reverse Grip Bent Over Dumbbell Row, which focuses more on the lower back and rhomboids. The Bent Over Dumbbell Row is a great alternative exercise that can help build strength and muscle in the back while providing a different range of motion.
Seated Underhand Cable Row
The Seated Underhand Cable Row is an excellent complementary or alternative exercise to the Reverse Grip Bent Over Dumbbell Row. The seated position allows for greater core stability and control, while the underhand grip increases the focus on the latissimus dorsi, or lats. It also works the rhomboids, biceps, and other upper back muscles. To perform the exercise, sit on a bench with feet firmly planted on the floor and grab the cable attachment with an underhand grip. Pull the handle towards your chest while keeping your elbows close to your body, then slowly return to starting position. This exercise is an excellent way to target the upper back muscles, while also providing an excellent core workout.
Check Out These Top Dumbbell Exercises
Inverted Row
The Inverted Row is a great complementary or alternative exercise for the Reverse Grip Bent Over Dumbbell Row. It is an excellent compound exercise that works your back, shoulders, and arms. It can be done with a barbell, bodyweight, or even with a resistance band. The Inverted Row is an effective way to strengthen your back muscles while also working your core stability and balance. It is an excellent exercise to perform after the Reverse Grip Bent Over Dumbbell Row, as it will help to engage the back muscles in a different way than the Reverse Grip Bent Over Dumbbell Row. This will help to ensure that all of your back muscles are getting the most out of your workout.
Dumbbell Lateral Raise
The Dumbbell Lateral Raise is a great alternative or complementary exercise to the Reverse Grip Bent Over Dumbbell Row. It targets the same muscles in the shoulders and upper back, but from a different angle. This exercise involves holding two dumbbells at your sides, with your palms facing inwards, and then slowly raising your arms out to the sides until they are parallel to the floor. This works the side deltoids and trapezius muscles and helps build strength and stability in the shoulder area. It is an excellent exercise to add to your routine if you want to increase shoulder and upper back strength.
Dumbbell Straight Arm Pullover
The Dumbbell Straight Arm Pullover is a great complement or alternative to the Reverse Grip Bent Over Dumbbell Row. This exercise works the muscles of the chest, shoulders and triceps by having you hold a pair of dumbbells and extend your arms straight out in front of you. The motion of the pullover is similar to a rowing motion, but with an emphasis on the chest and shoulder muscles rather than the back muscles. It also helps improve flexibility in your shoulder and upper back region. Doing this exercise in conjunction with the Reverse Grip Bent Over Dumbbell Row will help to build a strong and well-rounded upper body.
Find More Back Exercises Here
Opposing Complementary Exercises
In order to properly complement the Reverse Grip Bent Over Dumbbell Row, you should perform exercises that target the opposing muscle groups. This will help to create a balanced workout that will help you to achieve your desired fitness goals. Below is a list of exercises that work the opposing muscle groups of the Reverse Grip Bent Over Dumbbell Row.
Push Ups
Push ups are a great way to complement the exercise Reverse Grip Bent Over Dumbbell Row. Push ups work the opposing muscle group to the row by using the chest, shoulders, and triceps to push your body up and down. This exercise helps to balance out the strength of the back muscles worked by the row. Push ups also help to promote good posture and core stability, which can improve the form and effectiveness of the row.
Push Up From Knees
The Push Up From Knees is a great complementary exercise to the Reverse Grip Bent Over Dumbbell Row. This exercise works the opposing muscle group, targeting the chest and triceps. By doing both exercises together, you can develop strength and stability in the upper body. The Push Up From Knees requires you to lower your body to the ground with your arms extended and your hands placed on the floor. You then push up from your knees, allowing your chest and triceps to work together. This exercise helps to build strength in your upper body and increases stability in the shoulder joints. Together, these two exercises are a great way to strengthen and tone the upper body.
Lying Cable Fly
The lying cable fly exercise is a great complement to the reverse grip bent over dumbbell row exercise. This exercise works the opposing muscle group of the reverse grip bent over dumbbell row, the chest muscles. This exercise involves lying down on a flat bench and extending your arms with a cable attachment. The goal is to pull the cable attachment towards your body while keeping your elbows slightly bent. This exercise helps strengthen your chest muscles and improves your posture. By doing this exercise in conjunction with the reverse grip bent over dumbbell row, you are able to work both opposing muscle groups for a comprehensive workout.
Master the Reverse Grip Bent Over Dumbbell Row for an Empowered Upper Body
To achieve a strong upper body, the reverse grip bent over dumbbell row is a must-have exercise. This compound movement targets multiple muscles, including the back and biceps, strengthening and toning them. It’s essential to maintain proper form to prevent injury and maximize the benefits of this exercise. Remember to keep your back straight, engage your core, and lift with your elbows to initiate the movement. Start with lighter weights and increase gradually to build strength and endurance. With consistent practice and progression, you’ll be on your way to an empowered upper body.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Dumbbell Exercises
