Equipmentdumbbell
Difficultyintermediate
upper backback
Dumbbell Palm Rotational Bent Over Row
The dumbbell palm rotational bent over row is a compound exercise targeting the upper back, with additional engagement of the biceps and forearms. The rotational component adds a coordination challenge and increases muscle activation.
Step-by-Step Form & Technique
- 1.Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- 2.Bend forward at the hips, keeping your back straight and your knees slightly bent.
- 3.Let your arms hang straight down, palms facing your body.
- 4.Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
- 5.As you pull the dumbbells up, rotate your palms so they face away from your body.
- 6.Squeeze your shoulder blades together at the top of the movement.
- 7.Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position.
- 8.Repeat for the desired number of repetitions.
Secondary Muscles
bicepsforearms
Track Dumbbell Palm Rotational Bent Over Row in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.