Dumbbell Palm Rotational Bent Over Row
Master the Dumbbell Palm Rotational Bent Over Row to sculpt your back, shoulders, and biceps. This exercise enhances upper body strength and stability.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Palm Rotational Bent Over Row
Barbell Underhand Bent over Row
Back · Infraspinatus · Barbell
Barbell One Arm Bent over Row
Back · Infraspinatus · Barbell
Barbell Bent Over Row
Back · Infraspinatus · Barbell
Dumbbell Bent Over Reverse Row
Back · Infraspinatus · Dumbbell
Description
This exercise targets the upper body and core, specifically the back, shoulders, and biceps. It involves a bent over position with a dumbbell in each hand, rotating the palms while performing the row.
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How to do Dumbbell Palm Rotational Bent Over Row
- 01Setup
Stand with your feet shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand with a neutral grip, palms facing each other.
- 02Setup
Hinge forward at your hips, keeping your back straight and core engaged, until your torso is nearly parallel to the floor. Allow the dumbbells to hang directly below your shoulders.
- 03
Initiate the movement by pulling the dumbbells towards your lower chest or upper abdomen. As you pull, simultaneously rotate your palms upwards (supinated grip) and squeeze your shoulder blades together.
- 04
Briefly hold the peak contraction, feeling the engagement in your back muscles. Slowly lower the dumbbells back to the starting position, rotating your palms back to a neutral grip as you extend your arms.
- 05
Maintain control throughout the entire range of motion, ensuring your torso remains stable and your back straight without any jerking movements.
Tips
- Focus on initiating the pull with your back muscles, specifically your lats and traps, rather than relying solely on your biceps.
- Control the eccentric (lowering) phase of the movement to maximize muscle tension and enhance muscle growth.
- Keep your core braced and engaged throughout the exercise to protect your lower back and maintain a stable, flat spinal position.
- Ensure the palm rotation is synchronized with the pulling motion, feeling a strong contraction in the biceps and rotator cuff as your palms turn up.
Common mistakes
- Rounding your back during the row can lead to injury; maintain a neutral spine and flat back by engaging your core and hinging properly at the hips.
- Using momentum to lift the weights reduces muscle activation; focus on a controlled pull and lower, letting your back muscles do the work.
- Failing to complete the palm rotation diminishes the benefits for the rotator cuff and biceps; ensure a full rotation from neutral to supinated grip at the top of the movement.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Palm Rotational Bent Over Row work?
Dumbbell Palm Rotational Bent Over Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head.
Is Dumbbell Palm Rotational Bent Over Row good for beginners?
Dumbbell Palm Rotational Bent Over Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Palm Rotational Bent Over Row?
You need Dumbbell to perform Dumbbell Palm Rotational Bent Over Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Palm Rotational Bent Over Row?
Focus on initiating the pull with your back muscles, specifically your lats and traps, rather than relying solely on your biceps. Control the eccentric (lowering) phase of the movement to maximize muscle tension and enhance muscle growth. Keep your core braced and engaged throughout the exercise to protect your lower back and maintain a stable, flat spinal position. Ensure the palm rotation is synchronized with the pulling motion, feeling a strong contraction in the biceps and rotator cuff as your palms turn up.
What are common mistakes when doing Dumbbell Palm Rotational Bent Over Row?
Rounding your back during the row can lead to injury; maintain a neutral spine and flat back by engaging your core and hinging properly at the hips. Using momentum to lift the weights reduces muscle activation; focus on a controlled pull and lower, letting your back muscles do the work. Failing to complete the palm rotation diminishes the benefits for the rotator cuff and biceps; ensure a full rotation from neutral to supinated grip at the top of the movement.
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Free · iPhone only · Available on the App Store