How to do the Dumbbell Palm Rotational Bent Over Row
Dumbbell Palm Rotational Bent Over Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Dumbbell Palm Rotational Bent Over Row demonstration · © GymiaFit
Dumbbell Palm Rotational Bent Over Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell Palm Rotational Bent Over Row step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- 2Bend forward at the hips, keeping your back straight and your knees slightly bent.
- 3Let your arms hang straight down, palms facing your body.
- 4Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
- 5As you pull the dumbbells up, rotate your palms so they face away from your body.
- 6Squeeze your shoulder blades together at the top of the movement.
- 7Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position.
- 8Repeat for the desired number of repetitions.
Dumbbell Palm Rotational Bent Over Row — questions
What muscles does the Dumbbell Palm Rotational Bent Over Row work?
The Dumbbell Palm Rotational Bent Over Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Dumbbell Palm Rotational Bent Over Row?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Palm Rotational Bent Over Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Palm Rotational Bent Over Row?
Dumbbell Bent Over Row, Dumbbell Incline Row, Dumbbell One Arm Bent-over Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
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