Reverse Grip Rows
This back exercise mainly works your latissimus dorsi, rhomboids and traps, with help from your rear shoulders, teres major and teres minor. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Reverse Grip Rows
Stand with a slight bend in the knees, holding dumbbells in front of you with palms facing away (reverse grip). Hinge at the waist, leaning forward slightly. Pull the dumbbells towards your waist, squeezing your shoulder blades together.
Common mistakes
Avoid rounding the back; maintain a neutral spine. Ensure the elbows don't flare out; they should drive close to the body.
Breathing
Inhale as you lower the dumbbells, exhale as you row them towards your waist.
Muscles worked
Primary Muscles
Latissimus Dorsi, Rhomboids, Traps, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Biceps
Tertiary Muscles
Lower Back, Lower Body
