Description

The dumbbell palm rotational bent over row is a compound exercise that targets multiple muscle groups, primarily focusing on the back, biceps, and shoulders.

Starting Position

Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing inwards. Hinge at the hips to bend forward while keeping the back straight.

Technical Execution

Initiate the rowing movement by pulling the dumbbells towards the lower ribs while rotating the palms outward at the top of the movement. Lower the weights back down with control.

Range of Motion

Focus on a full range of motion, allowing the arms to extend fully at the bottom of the movement and squeezing the shoulder blades together at the top.

Variations

Variations include using different grips, single-arm rows, or incorporating pauses at the top of the movement for increased muscle engagement.

Common Mistakes

Common mistakes include using momentum instead of controlled movements, rounding the back, and improper grip on the dumbbells.

Practical Advice

Ensure a stable stance and engage the core throughout the movement. Focus on pulling the dumbbells towards the lower ribs with a smooth and controlled motion.

Additional Notes

This exercise helps improve upper body strength and stability while also engaging the core for balance.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

lats

Secondary Muscles