How to do the Dumbbell Underhand Row Bent Over
Primary: Upper Back · also works Biceps, Forearms, Lats, Lower Back.
The DB Underhand Row Bent Over is a strength training exercise targeting primarily the upper back muscles. This exercise also engages the lats, biceps, forearms, and lower back as secondary muscles. It involves a pulling motion with the dumbbells held in an underhand grip, which helps improve upper back strength and muscle tone. Suitable for intermediate levels, this compound movement can help enhance both performance and form for pressing movements.
Step by step
- 1
Stand with feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip.
- 2
Bend your knees slightly and hinge forward at the hips while keeping your back straight.
- 3
Pull the dumbbells towards your torso, squeezing your shoulder blades together.
- 4
Lower the dumbbells back to the starting position in a controlled manner.
Coaching cues
- Maintain a flat back throughout the movement to avoid strain.
- Squeeze your shoulder blades together at the top of the row for maximum engagement of the upper back.
- Engage your core to help stabilize your body.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Underhand Row Bent Over alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Underhand Row Bent Over work?
Primary: Upper Back. Secondary: Upper Back, Biceps, Forearms, Lats, Lower Back
How many sets and reps of Dumbbell Underhand Row Bent Over should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Underhand Row Bent Over?
Same movement pattern, different equipment: Chest-Supported Row, Dumbbell Row, Rear Delt Fly, Renegade Row, Bent Over Dumbbell Rows, Dumbbell Bent Over Rows.
Is the Dumbbell Underhand Row Bent Over good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.