Back Exercise · Dumbbell

Expand

Dumbbell Palm Rotational Bent Over Row

Rotating the palms during a bent-over row — from pronated at the bottom to more neutral at the top — changes the path the elbow travels and can shift emphasis slightly across the back and biceps through the rep. That rotation is a deliberate technique variation, not a random flourish, meant to hit the lats and upper back from a different angle than a fixed-grip row. It still demands the same hip-hinge control and lower-back endurance as any bent-over row.

Go to the movement steps

Also known as: Db Palm Rotational Bent Over Row, Dumbell Palm Rotational Bent Over Row

Category

Back

Equipment

Dumbbell

Target

Upper Back

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Palm Rotational Bent Over Row

1. Take a shoulder-width stance, gripping a dumbbell in each hand with an overhand hold.
2. Fold forward at your hips, keeping your spine straight and your knees slightly bent.
3. Let your arms hang straight down with your palms facing your body.
4. Brace your core and row the dumbbells up toward your chest, keeping your elbows tracking close to your sides.
5. As the dumbbells rise, twist your palms so they end up facing away from your body.
6. Pull your shoulder blades together as you reach the top of the row.
7. Lower the dumbbells back down slowly, rotating your palms back to their starting orientation.
8. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the upper back.

Technique & Form Tips

Maintain a stable torso while bending elbows to draw upper arms back. Follow the demonstrated path for your chosen variant, whether seated or chest-supported, to focus movement on shoulder extension and scapular retraction as the load moves toward your torso.

Common Mistakes to Avoid

• Using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.
• Cutting the movement short: Let the upper arms and shoulder blades move through the demonstrated, comfortable range without forcing a squeeze.
• Incorrect elbow path: Match the specific elbow trajectory shown in your variation rather than forcing a uniform width.

How to Breathe During This Exercise

Coordinate your exhale with the rowing action and inhale as you return to the starting position.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Palm Rotational Bent Over Row mainly targets your Upper Back, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have dumbbell? These target the same upper back with different equipment.

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Dumbbell Palm Rotational Bent Over Row work?

The Dumbbell Palm Rotational Bent Over Row mainly works your upper back. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Palm Rotational Bent Over Row?

You do the Dumbbell Palm Rotational Bent Over Row with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Palm Rotational Bent Over Row?

One mistake to watch for is using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Palm Rotational Bent Over Row?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Dumbbell Palm Rotational Bent Over Row?

The Back Lever trains your upper back with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.