Dumbbell Underhand Dead Row Guide | Bicep Focus
Master the Dumbbell Underhand Dead Row to build stronger biceps and a thicker back with our expert, step-by-step strength training guide.
How to Perform
- 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
- 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
Primary movers
- Biceps
Stabilizers
- Latissimus Dorsi
- Rhomboids
- Forearms
- Posterior Deltoids
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms