Videos
Instructions
- Hold a dumbbell in each hand with a supinated grip (palms facing forward).
- Bend at the hips until your torso is nearly parallel to the floor, keeping your back straight.
- Engage your core and retract your shoulder blades.
- Pull the dumbbells toward your waist while keeping your elbows close to your torso.
- Pause briefly at the top of the movement.
- Lower the dumbbells slowly to the starting position.
Technical Tips
- Avoid rounding your back to protect the spine.
- Keep your elbows tucked in to maximize biceps and back engagement.
- Use controlled motion to avoid momentum.
- Squeeze your shoulder blades at the top of the movement.
Breathing Tips
- Inhale as you lower the dumbbells.
- Exhale as you pull the dumbbells toward your waist.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Elbow tendonitis
What muscles does the dumbbell supination row target?
The dumbbell supination row primarily targets the back and biceps, especially the lats and biceps brachii, with secondary activation of rhomboids, brachialis, and forearms.
Is the dumbbell supination row good for biceps growth?
Yes, the supinated grip in this row variation increases biceps engagement, making it effective for arm hypertrophy alongside back development.
Can beginners do the dumbbell supination row?
While it's generally suited for intermediate lifters, beginners can perform it with lighter weights and proper form to build foundational pulling strength.
What's the difference between supinated and neutral grip rows?
A supinated grip rows targets the biceps more due to the palm-up position, while neutral grip rows focus more on the lats and reduce wrist strain.
Should I use this exercise for back day or arm day?
The dumbbell supination row fits best in a back day workout due to its compound pulling nature, but it also complements arm day as a secondary biceps movement.
Description
The Dumbbell Supination Row is a powerful upper-body exercise that targets both the back and biceps through a unique underhand grip. By holding the dumbbells with palms facing up, this variation places increased emphasis on the biceps while still effectively engaging the lats, rhomboids, and other stabilizing muscles of the upper and mid-back. The supinated grip also reduces strain on the shoulder joints, making it a joint-friendly option for those with anterior shoulder sensitivity. This movement is ideal for building upper-body strength, improving posture, and enhancing pulling performance in sports and functional activities. It suits intermediate lifters looking to maximize hypertrophy and muscular balance in their back and arms. Because it’s a unilateral-friendly movement, it also supports muscle symmetry and helps correct imbalances. Whether used as a primary pulling movement or as an accessory to compound lifts, the Dumbbell Supination Row is a versatile and highly effective addition to any strength training routine.