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