Dumbbell Palm Rotational Bent-Over Row

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand.
2. Hinge at the hips until your torso is at a 45-degree angle or nearly parallel to the floor, keeping your back flat.
3. Let the dumbbells hang at arm's length with your palms facing your shins (pronated grip).
4. Maintain a slight bend in your knees and engage your core to stabilize your spine.

How to do it

1. Exhale as you pull the dumbbells toward your hips, driving your elbows back and up.
2. As you pull, rotate your wrists smoothly so your palms face your torso or slightly upward at the top of the movement.
3. Squeeze your shoulder blades together at the peak of the contraction, holding for a brief second.
4. Inhale as you slowly lower the weights back to the starting position, rotating your palms back to face your shins.

Form checklist

• Keep your spine neutral; avoid rounding your lower back or craning your neck upward.
• Ensure the rotation is fluid and timed with the vertical pull.
• Keep your elbows tucked close to your ribcage rather than flaring them out to the sides.
• Avoid using momentum or 'jerking' the weights up with your torso.

Pro tips

• Focus on pulling with your elbows rather than your hands to maximize lat recruitment and minimize forearm fatigue.
• Think about 'tucking' the dumbbells into your back pockets to better engage the lower fibers of the latissimus dorsi.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to challenge your core stability and prevent trunk rotation.
• Implement a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber breakdown.

Frequently asked

What muscles does the dumbbell palm rotational bent-over row work?

The dumbbell palm rotational bent-over row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell palm rotational bent-over row?

The dumbbell palm rotational bent-over row uses dumbbell.

Is the dumbbell palm rotational bent-over row good for beginners?

The dumbbell palm rotational bent-over row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius