Form cues
- Keep your back flat
- Drive elbows back
- Rotate through the pull
- Squeeze shoulder blades together
Exercise
Dumbbell Palm Rotational Bent Over Row
Back, dumbbell
A bent-over dumbbell row where you rotate your palms during the pull to train the upper back, biceps, and forearms.
Target: upper back. Also works: biceps, forearms.
Steps
- Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms straight and palms facing each other.
- Hinge at your hips until your torso is leaned forward, soften your knees, and keep your back flat.
- Let the dumbbells hang below your shoulders and brace your core.
- Row both dumbbells toward your lower ribs by driving your elbows back.
- Rotate your palms as you lift until they face more backward or away from your body at the top.
- Pause and squeeze your upper back, then lower the dumbbells with control as you rotate your palms back to neutral.
Common mistakes
- Rounding the lower back as you hinge forward
- Standing up taller to swing the dumbbells
- Shrugging the shoulders toward the ears
- Letting the wrists curl instead of rotating the forearms
Breathing
Inhale at the bottom, exhale as you row and rotate the dumbbells up, then inhale as you lower them back down.
In the app, search for Dumbbell Palm Rotational Bent Over Row and add it to a workout.