dumbbell palm rotational bent over row
dumbbell palm rotational bent over row — highlighted muscle: upper back

Muscles worked

upper back, biceps, forearms

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dumbbell palm rotational bent over row

Body part
back
Equipment
dumbbell
Target muscle
upper back
Muscle group
biceps

Secondary muscles

bicepsforearms

How to perform it

  1. 1

    Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.

  2. 2

    Bend forward at the hips, keeping your back straight and your knees slightly bent.

  3. 3

    Let your arms hang straight down, palms facing your body.

  4. 4

    Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.

  5. 5

    As you pull the dumbbells up, rotate your palms so they face away from your body.

  6. 6

    Squeeze your shoulder blades together at the top of the movement.

  7. 7

    Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position.

  8. 8

    Repeat for the desired number of repetitions.

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