Dumbbell Palm Rotational Bent Over Row
Built around independent dumbbell loading, Dumbbell Palm Rotational Bent Over Row pairs well with a heavy row and builds a thicker, wider upper back.
How to do 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.
Dumbbell Palm Rotational Bent Over Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Palm Rotational Bent Over Row Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Easier and Harder Than Dumbbell Palm Rotational Bent Over Row
Swap Dumbbell Palm Rotational Bent Over Row For
Dumbbell Palm Rotational Bent Over Row — Frequently Asked Questions
How do you 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Palm Rotational Bent Over Row work?
The Dumbbell Palm Rotational Bent Over Row primarily targets the upper back. It is classified as a back exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Palm Rotational Bent Over Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Palm Rotational Bent Over Row good for beginners?
Not usually. The Dumbbell Palm Rotational Bent Over Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Palm Rotational Bent Over Row?
Try the Cable One Arm Bent Over Row, Inverted Row With Straps or the Lever Seated Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
