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Lats · Intermediate

Dumbbell Palm Rotational Bent Over Row

Bent-over row that rotates from a pronated or neutral hang toward a supinated grip as the dumbbells approach the torso.

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Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hinge with a neutral spine and let both dumbbells hang in a pronated grip.
  2. 02Brace the torso and begin rowing toward the lower ribs.
  3. 03Rotate the forearms gradually so the palms face forward or upward near the top.
  4. 04Pause without changing the back angle, then lower while rotating back to pronation.
  5. 05Repeat without swinging or forcing the wrists.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Bent-Over RowRelated variationDumbbell Pronated Grip RowRelated variationSandbag Bent Over RowRelated variationBand Bent Over RowRelated variationDumbbell Gorilla Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDual Kettlebell Bent Over RowComparable substituteDumbbell Row to KickbackComparable substituteSeated Cable RowComparable substituteInverted RowComparable substituteBand Chainsaw Row

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