Dumbbell Reverse Grip Row Hold
Learn how to do the Dumbbell Reverse Grip Row Hold with proper form and technique. This dumbbell exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Forearms.
How to Do the Dumbbell Reverse Grip Row Hold
Follow these steps to perform the Dumbbell Reverse Grip Row Hold with correct form:
- 1Stand with your feet shoulder-width apart and knees slightly bent.
- 2Hold a dumbbell in each hand with an overhand grip, palms facing your body. Perform with hold intensity.
- 3Bend forward at the waist, keeping your back straight and your core engaged.
- 4Let your arms hang straight down, fully extended, with a slight bend in your elbows.
- 5Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- 6Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- 7Repeat for the desired number of repetitions.
Dumbbell Reverse Grip Row Hold Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Reverse Grip Row Hold?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell Reverse Grip Row Hold work?
The Dumbbell Reverse Grip Row Hold primarily targets your Upper Back. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.
What equipment do I need for the Dumbbell Reverse Grip Row Hold?
The Dumbbell Reverse Grip Row Hold requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Reverse Grip Row Hold with proper form?
Start by 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. Perform with hold intensity. Bend forward at the waist, keeping your back straight and your core engaged. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Reverse Grip Row Hold?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Dumbbell Reverse Grip Row Hold?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Reverse Grip Row Hold best for?
The Dumbbell Reverse Grip Row Hold fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
Track Dumbbell Reverse Grip Row Hold in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS