Dumbbell Row Under

Grip the dumbbells with your palms facing forward and hinge your torso forward. An underhand grip can make your wrists want to bend, so do not twist them aggressively; find an angle that keeps your forearms comfortable.

Pull the dumbbells toward your lower abdomen as you send your elbows long behind your sides. Your elbows should move first, ahead of your hands, to help you load the lower portion of your lats.

Squeeze your back at the highest point, then lower the dumbbells slowly. Control the speed all the way down so your shoulders do not suddenly roll forward.

Because your elbows travel closer to your body, this variation emphasizes the lower lats and inner back. If you feel only your arms working, lower the weight and reach your elbows farther back.

If your torso rises on every repetition or you sharply bend your wrists, your biceps and forearms will contribute too much. If you force the dumbbells up to chest height, your shoulders will round forward, so pull only as high as you can naturally contract your back.

Inhale before you pull to brace your torso, then exhale slowly as you row. Inhale again while lowering to reset your torso angle and intra-abdominal pressure.

With an underhand grip, wrist comfort and elbow path matter much more than the weight you use. If your wrists feel uncomfortable, do not force it; switch to an overhand-grip row instead.