The dumbbell palm rotational bent over row is a compound exercise targeting the upper back, with additional engagement of the bicep and forearms. The rotational component adds a coordination challenge and increases muscle activation.
Also Works
BicepsForearms
How to Perform
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.
Pro Tips
•Start with palms facing your body and rotate to palms facing behind you as you Pullup to maximize lat and biceps engagement.
•Maintain a flat back with your torso at roughly 45 degrees throughout the movement.
•Pull the dumbbells toward your hips rather than your chest to keep the lats as the primary mover.
Common Mistakes
•Rounding the lower back under load, which puts the lumbar spine at risk during the bent-over position.
•Rotating the torso instead of just the palms, which introduces unwanted spinal rotation.
•Rushing through the rotation phase and not getting the full supination at the top of the pull.
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