Upper back exercise · dumbbell
Dumbbell Reverse Grip Row (Female)
The dumbbell reverse grip row (female) is a dumbbell exercise that targets the upper back, with the biceps and forearms assisting.
- Target muscle
- Upper back
- Also works
- Biceps, forearms
- Equipment
- Dumbbell
- Body part
- Back
How to do the dumbbell reverse grip row (female)
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with an overhand grip, palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Let your arms hang straight down, fully extended, with a slight bend in your elbows.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The biceps and forearms work as secondary muscles. See all upper back exercises or every dumbbell exercise.
