Dumbbell Reverse Grip Row (Female)

Setup

1. 01Hold a dumbbell in each hand with palms facing forward.
2. 02Hinge at the hips to roughly 30 to 45 degrees above horizontal with a flat back.
3. 03Keep a soft bend in the knees.
4. 04Let the dumbbells hang in front of the thighs with the lats engaged.

Execution

1. 01Brace the trunk and row the dumbbells toward the hips.
2. 02Keep the elbows tight to the ribs and the palms facing forward.
3. 03Squeeze the shoulder blades together at the top.
4. 04Lower under control to the full hang without standing up.

Checkpoints

• -Torso angle stays fixed through the set.
• -Elbows drive back past the ribs, not out to the sides.
• -Grip stays supinated from bottom to top.
• -Lower back stays flat, never rounded.

Common mistakes

• -Standing taller each rep to make the row easier.
• -Letting the wrists roll to neutral under fatigue.
• -Heaving with the hips instead of pulling with the back.
• -Rowing to the chest instead of the hips.