Dumbbell Bent-Over Palm Rotational Row
Strengthen your back & biceps with this row variation! Rotate your palms for a unique muscle challenge.
The Dumbbell Bent-Over Palm Rotational Row is a compound exercise that mainly works the back and shoulders, with help from the traps. You'll need: dumbbells.
Required Equipment
Dumbbell Bent-Over Palm Rotational Row Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Dumbbell Bent-Over Palm Rotational Row Variations and Alternatives
How to do the Dumbbell Bent-Over Palm Rotational Row
Stand with your feet shoulder-width apart, knees slightly bent, and your back almost parallel to the floor, assuming a bent-over position. Engage your core to support your spine.
With a dumbbell in each hand (palms facing in towards your body), let your arms hang straight down from your shoulders.
Begin the movement by driving your elbows back and upward, keeping them close to your body. As you lift the dumbbells, rotate your wrists so that your palms face towards your torso at the top of the movement.
Squeeze your shoulder blades together as you reach the top of the row, emphasizing contraction in your upper back muscles.
Slowly lower the dumbbells back to the starting position, rotating your wrists back so that your palms are again facing in towards your body.
Repeat for the desired number of repetitions, maintaining proper form throughout the set. Remember to use a weight that allows you to control the motion and maintain proper form. Avoid any jerking movements, and keep the motion smooth to reduce the risk of injury.
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Dumbbell Bent-Over Palm Rotational Row FAQs
What muscles does the Dumbbell Bent-Over Palm Rotational Row work?
The Dumbbell Bent-Over Palm Rotational Row mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Dumbbell Bent-Over Palm Rotational Row?
Dumbbells.
Is the Dumbbell Bent-Over Palm Rotational Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Bent-Over Palm Rotational Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Bent-Over Palm Rotational Row variations and alternatives?
Similar exercises include the Barbell Wide-Grip Bent-Over Row, Barbell Bent-Over Paused Row, Barbell Reverse-Grip Bent-Over Row and Barbell Supinated Row.
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