Back · Dumbbells
Dumbbell Palm Rotational Bent Over Row
The dumbbell palm rotational bent over row is a compound pull exercise that targets the latissimus dorsi, rhomboids, rear deltoids, and biceps. Rotating the palms outward into supination as you pull allows the elbows to track tighter to the body, emphasizing the mid-to-lower lats.
How to do it
- Hold a dumbbell in each hand with your palms facing your body.
- Stand with feet shoulder-width apart, bend your knees slightly, and hinge at your hips until your torso is nearly parallel to the floor.
- Begin the movement by pulling the dumbbells toward your torso, rotating your palms outward so they face forward at the top of the row.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back to the starting position, rotating your palms back to face your body.
- Repeat for the desired number of repetitions.
Common mistakes
- Rounding the lower back places dangerous shearing forces on the lumbar spine instead of bracing with the hips and core.
- Heaving the torso upward to gain momentum removes tension from the lats and compromises spinal stability.
- Flaring the elbows away from the body during the rotation shifts the workload from the lats to the upper traps and front shoulders.
- Rotating the wrists too early alters the natural pulling path and places excessive strain on the biceps tendons.
Tips
- Initiate the pull by driving the elbows backward close to your ribs, gradually turning your palms forward as the weights rise.
- Maintain a firm hip hinge with knees slightly bent and the core actively engaged to support your lower back.
- Hold the peak contraction for one second at the top while actively squeezing your shoulder blades together.
Sets and reps
For building back size and strength, perform 3 to 4 sets of 8 to 12 reps, resting 60 to 90 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Why rotate the palms outward during the row?
Rotating from a neutral or overhand grip to a supinated grip allows for a greater range of motion and a stronger peak contraction in the lats.
Is this exercise suitable if you have lower back issues?
Holding an unsupported bent-over stance demands strong spinal erectors, so switch to a chest-supported incline bench row or consult a specialist if pain occurs.
