TETSUDumbbell Palm Rotational Bent Over Row
The Dumbbell Palm Rotational Bent Over Row is a dumbbell exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 8 steps below for correct form, with an animated demonstration.
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How to do the Dumbbell Palm Rotational Bent Over Row
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Bend forward at the hips, keeping your back straight and your knees slightly bent.
- Let your arms hang straight down, palms facing your body.
- Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
- As you pull the dumbbells up, rotate your palms so they face away from your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Palm Rotational Bent Over Row work?
The Dumbbell Palm Rotational Bent Over Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Dumbbell Palm Rotational Bent Over Row?
You need a dumbbell to perform the Dumbbell Palm Rotational Bent Over Row.
How many sets and reps of the Dumbbell Palm Rotational Bent Over Row should I do?
Do 2 to 3 sets of 10 to 15 slow, controlled reps per side of the Dumbbell Palm Rotational Bent Over Row, typically as part of a warm-up. Range of motion matters more than speed or load.
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