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Exercise 1329 · REF wt6rwjk

Dumbbell Palm Rotational Bent Over Row exercise animation

Dumbbell Palm Rotational Bent Over Row

Category
Back
Equipment
Dumbbell
Target
Upper Back

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.

How to Do the Dumbbell Palm Rotational Bent Over Row

  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.

Muscles Worked

The Dumbbell Palm Rotational Bent Over Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

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

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row 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 Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row 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 primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Dumbbell Palm Rotational Bent Over Row?
The Dumbbell Palm Rotational Bent Over Row is done with a dumbbell.
What's a good alternative to the Dumbbell Palm Rotational Bent Over Row?
If you don't have access to a dumbbell, the Back Lever targets the same upper back using body weight instead.