Smart Workout Diary

Dumbbell One-Arm Row Reverse Grip

The Dumbbell One-Arm Reverse-Grip Row is a unilateral pulling exercise performed with an underhand grip. It primarily trains the latissimus dorsi and upper back while also involving the biceps and forearms. It supports back strength, pulling control, and balanced side-to-side development.

Demonstration

Dumbbell One-Arm Row Reverse Grip — demonstration 1
Dumbbell One-Arm Row Reverse Grip — demonstration 2

Instructions

  1. Set up: Place a dumbbell beside a flat bench. Put one knee and the same-side hand on the bench, with the other foot planted firmly on the floor.
  2. Grip and align: Hold the dumbbell with the free hand using an underhand grip, palm facing forward. Keep your spine neutral, torso steady, and arm extended beneath the shoulder.
  3. Row: Exhale and pull the dumbbell toward the side of your lower ribs or hip. Drive the elbow back and keep it close to your torso.
  4. Pause and lower: Briefly squeeze your back at the top, then inhale and lower the dumbbell under control until the arm is straight without twisting your torso.
  5. Repeat evenly: Complete the desired repetitions, then switch sides. Use a load that allows stable posture and smooth control throughout.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Keep the torso square: Avoid rotating the chest open as you pull; reduce the load if you cannot control rotation.
  2. Lead with the elbow: Pull the elbow toward the hip rather than curling the dumbbell with the hand.
  3. Use a full controlled range: Let the shoulder blade move naturally at the bottom, but do not force a painful stretch.
  4. Control breathing: Exhale during the pull and inhale during the descent while keeping the trunk braced.
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