Dumbbell Palm Rotational Bent Over Row
Description
The dumbbell palm rotational bent over row is a back exercise where you start with a neutral or pronated grip at the bottom and rotate to a supinated (underhand) grip at the top of the row. The rotating grip recruits both the lats and biceps differently throughout the range and provides a unique stimulus.
Muscle Group
Equipment Required
Dumbbell Palm Rotational Bent Over Row Instructions
- Stand with feet hip-width apart, holding a dumbbell in each hand with a pronated (overhand) grip.
- Hinge forward at the hips until your torso is roughly 45 degrees.
- Let the dumbbells hang at arm’s length with palms facing back.
- Brace your core and lock in your back angle.
- Begin rowing the dumbbells up. As you pull, rotate your wrists so palms face forward at the top.
- Squeeze your shoulder blades together at the top with palms forward.
- Lower the dumbbells under control while rotating back to the pronated grip.
- Repeat for the desired number of reps.
Dumbbell Palm Rotational Bent Over Row Form & Visual
Dumbbell Palm Rotational Bent Over Row Benefits
- Combines lat-bias and bicep-bias rowing in one rep
- Unique stimulus from the rotating grip
- Builds back thickness and bicep involvement
- Trains forearm rotation under load
- Independent dumbbells expose imbalances
- Works at home with dumbbells
Dumbbell Palm Rotational Bent Over Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Biceps brachii
- Brachialis (during rotation)
- Forearm supinators
Dumbbell Palm Rotational Bent Over Row Variations & Alternatives
- Dumbbell Bent Over Row (standard)
- Dumbbell Reverse Grip Row
- Dumbbell One-Arm Bent Over Row
- Dumbbell Renegade Row
- Single-Arm Palm Rotational Row
