This exercise involves using a dumbbell and a reverse grip to perform a rowing motion, targeting the muscles in the back and arms. The reverse grip places more emphasis on the biceps and forearms, while the rowing motion targets the lats and upper back muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the brachioradialis muscle in the forearm
- Helps to improve grip strength
- Can help to prevent wrist injuries
- Assists in building overall arm strength and size
- Can be performed with a variety of weights and equipment
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a reverse grip (palms facing down).
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your abs engaged.
- Bring the dumbbells up towards your chest, keeping your elbows close to your body.
- Pause at the top of the movement and squeeze your shoulder blades together.
- Lower the dumbbells back down to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Biceps
Primary
Forearms
Primary