Dumbbell Reverse Grip Row (female)
Also known as: reverse grip dumbbell row female, dumbbell reverse grip row, reverse grip dumbbell row
Dumbbell Reverse Grip Row (female) turns independent dumbbell loading into a thicker, wider upper back — a graduate-level take on the pattern.
How to do 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.
Dumbbell Reverse Grip Row (female) Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Reverse Grip Row (female) Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Easier and Harder Than Dumbbell Reverse Grip Row (female)
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Dumbbell Reverse Grip Row (female) — Frequently Asked Questions
How do you 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Reverse Grip Row (female) work?
The Dumbbell Reverse Grip Row (female) primarily targets the upper back. It is classified as a back exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Reverse Grip Row (female) should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Reverse Grip Row (female) good for beginners?
Not usually. The Dumbbell Reverse Grip Row (female) is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Reverse Grip Row (female)?
Try the Inverted Row On Bench, Kettlebell One Arm Row or the Cable One Arm Bent Over Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Reverse Grip Row (female) the same as the reverse grip dumbbell row female?
Yes. The Dumbbell Reverse Grip Row (female) is also commonly called the reverse grip dumbbell row female or the dumbbell reverse grip row. Different gyms and training programs label it differently, but "reverse grip dumbbell row female" and "dumbbell reverse grip row" refer to this same movement.
