Arms
Dumbbell Underhand Dead Row
A powerful functional movement that prioritizes bicep peak development through a heavy compound pulling pattern.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart holding a pair of dumbbells at your sides with a supinated underhand grip.
Hinge at your hips and lean your torso forward until it is nearly parallel with the floor, keeping your back flat and core engaged.
Allow the dumbbells to hang at arm's length directly below your shoulders with your palms facing forward.
Pull the weights toward your lower ribs by driving your elbows back while keeping them tucked close to your torso.
Squeeze your shoulder blades and biceps at the top of the movement for one second.
Lower the dumbbells slowly back to the starting position until your arms are fully extended.
Maintain the hinged position throughout the entire set without allowing your lower back to round.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the hinge
- Using momentum to jerk the weights upward
- Allowing the elbows to flare outward away from the body
- Stopping the range of motion before the weights reach the hips
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.