10 Best Dumbbell Reverse Grip Row Alternatives for Home and Gym

The Dumbbell Reverse Grip Row is done standing with dumbbells. Ranked closest by our scoring: the EZ Bar Reverse Grip Bent Over Row, the Barbell Bent Over Row and the Barbell Pendlay Row.

Dumbbell Reverse Grip RowWatch the Dumbbell Reverse Grip Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Reverse Grip Row

The steps for the Dumbbell Reverse Grip Row itself, so you can judge how close each substitute below really is.

Upper Back, with biceps, forearms · Dumbbell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold a dumbbell in each hand with an overhand grip, palms facing your body.
  3. Bend forward at the waist, keeping your back straight and your core engaged.
  4. Let your arms hang straight down, fully extended, with a slight bend in your elbows.
  5. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
  6. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  7. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Reverse Grip Row Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Reverse Grip Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. EZ Bar Reverse Grip Bent Over RowPlay demonstration

    1. EZ Bar Reverse Grip Bent Over Row

    99% match

    Upper Back · Intermediate · Compound

    A good swap when you have an EZ bar to work with, and it still works the upper back.

    • Ez-barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart.
    3. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
    4. Pull the ez barbell towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the ez barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Dumbbell Reverse Grip Row
    • Equipment: free weights, the same as the Dumbbell Reverse Grip Row
    • Body position: standing, the same as the Dumbbell Reverse Grip Row
  2. Barbell Bent Over RowPlay demonstration

    2. Barbell Bent Over Row

    96% match

    Upper Back · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the upper back.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the hips while keeping your back straight and chest up.
    3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
    5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Dumbbell Reverse Grip Row
    • Equipment: free weights, the same as the Dumbbell Reverse Grip Row
    • Body position: standing, the same as the Dumbbell Reverse Grip Row
  4. Kettlebell Two Arm RowPlay demonstration

    4. Kettlebell Two Arm Row

    95% match

    Upper Back · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the upper back.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Dumbbell Reverse Grip Row
    • Equipment: free weights, the same as the Dumbbell Reverse Grip Row
    • Body position: standing, the same as the Dumbbell Reverse Grip Row
  5. Kettlebell Alternating RowPlay demonstration

    5. Kettlebell Alternating Row

    88% match

    Upper Back · Intermediate · Compound

    Pick this when you want to work the upper back one side at a time.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Lower the kettlebell back down to the starting position and repeat with the other arm.
    5. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Dumbbell Reverse Grip Row
    • Equipment: free weights, the same as the Dumbbell Reverse Grip Row
    • Body position: standing, the same as the Dumbbell Reverse Grip Row
  7. Lever Reverse T-Bar RowPlay demonstration

    7. Lever Reverse T-Bar Row

    88% match

    Upper Back · Intermediate · Compound

    A good swap when you have a lever machine to work with, and it still works the upper back.

    • Lever
    How to perform it
    1. Adjust the seat height and footplate position on the leverage machine.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Dumbbell Reverse Grip Row
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Dumbbell Reverse Grip Row
    • Balance: easier to stay steady on than the Dumbbell Reverse Grip Row

Why You Might Need a Dumbbell Reverse Grip Row Alternative

You may substitute this row for many reasons: shoulder pain with supination, lack of dumbbells, or a desire for more back isolation. For example, a chest-supported dumbbell row reduces lumbar shear by removing the hip hinge; keep the sternum on the pad and pull the elbow back to maximize middle trapezius activation. A seated cable row maintains continuous tension and controls range of motion, which helps you avoid biceps-dominant pulls when recovering from forearm or elbow issues.

How to Choose the Right Dumbbell Reverse Grip Row Substitute

Match the substitute to your limitation and training goal. If you need the same supinated elbow position and biceps involvement, pick a single-arm supinated dumbbell row and cue scapular retraction before the pull. If spinal stability or heavier loading matters, use a Yates row with a slight torso angle and neutral spine to shift load to the lats and midback. For bodyweight progressions choose an inverted supinated row and keep the body rigid to engage the posterior chain and scapular stabilizers.

Dumbbell Reverse Grip Row FAQ

What muscles does Dumbbell Reverse Grip Row (female) work?

The exercise emphasizes the upper back: rhomboids, middle and lower trapezius, posterior deltoid and latissimus dorsi, with strong biceps involvement due to the supinated grip. Cue: retract the scapula and pull the elbow back to target the mid-trap and rhomboids.

What is the best bodyweight alternative to Dumbbell Reverse Grip Row (female)?

An inverted supinated (underhand) bodyweight row closely matches the mechanics, use an underhand grip, keep the torso straight, and pull your chest to the bar or rings. Maintain scapular retraction and drive the elbow posteriorly to maximize rhomboid and mid-trap activation.

Can I build muscle without doing Dumbbell Reverse Grip Row (female)?

Yes. Use equivalent movement patterns that produce similar tension and range of motion, single-arm supinated rows or seated underhand cable rows will overload the same muscles when you progress load and volume. Focus on full scapular retraction, controlled eccentric phase, and progressive overload to stimulate hypertrophy.

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