{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dumbbell Underhand Dead Row",
      "kind": "common"
    },
    {
      "text": "Underhand Dumbbell Row",
      "kind": "common"
    },
    {
      "text": "Reverse-Grip Dumbbell Row",
      "kind": "common"
    },
    {
      "text": "Dumbbell Supinated Row",
      "kind": "common"
    },
    {
      "text": "Supinated Dumbbell Bent-Over Row",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "hamstrings",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "downward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-pull",
      "pull",
      "hinge",
      "anti-flexion"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1463"
  },
  "id": "oec:dumbbell-reverse-grip-row",
  "instructions": {
    "setup": [
      "Stand tall holding a dumbbell in each hand with your palms facing forward (supinated grip).",
      "Set your feet hip-width apart with a soft bend in your knees.",
      "Hinge forward at your hips, pushing your hips back while keeping your spine neutral until your torso is roughly 45 degrees to nearly parallel to the floor.",
      "Let the dumbbells hang straight down below your shoulders with your arms extended."
    ],
    "steps": [
      "Initiate the pull by driving your elbows back toward your hips, keeping them tucked close to your torso.",
      "Continue rowing until the dumbbells reach your lower rib cage and your shoulder blades retract.",
      "Pause briefly at the top to feel a full contraction in your lats and mid-back.",
      "Lower the dumbbells under control until your arms are fully extended, allowing the scapulae to protract slightly before starting the next rep."
    ],
    "breathing": "Inhale as you lower the weights to the hang position; exhale as you pull your elbows back and squeeze your back.",
    "cues": [
      "Drive your elbows to your hips.",
      "Keep palms turned away from your body throughout.",
      "Keep your chest broad and spine flat.",
      "Do not swing your torso to initiate the pull."
    ],
    "common_faults": [
      {
        "fault": "Rounding the lumbar or thoracic spine under load.",
        "correction": "Brace your core, hinge deeply at the hips, and maintain a flat, neutral back throughout the set."
      },
      {
        "fault": "Flaring the elbows out wide away from the body.",
        "correction": "Keep your elbows tracking tight along your sides to properly target the lats and protect the shoulders."
      },
      {
        "fault": "Using hip extension and momentum to heave the weights upward.",
        "correction": "Keep your torso angle fixed and pull purely through the arms and upper back muscles."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid this unsupported variation if suffering from acute lower back pain; consider a chest-supported alternative instead."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Reverse-Grip Row",
  "previous_ids": [
    "oec:dumbbell-underhand-dead-row"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Underhand Dead Row",
        "url": "https://wger.de/en/exercise/1463/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Moffi"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-bent-over-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-reverse-grip-row"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated",
      "width": "shoulder"
    },
    "position": "bent-over",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A bent-over dumbbell row performed with a supinated grip to emphasize the lower lats and biceps."
}