Dumbbell Palm Rotational Bent-Over Row

Expert Advice

Rotate your palms from facing your body to facing back throughout the lift to engage both the biceps and the upper back muscles effectively.

How-to-do Steps

Stand with feet shoulder-width apart, knees slightly bent, holding dumbbells with palms facing each other.
Bend forward at the hips to a 45-degree angle, keeping your back straight.
Row the dumbbells towards your waist, rotating your palms to face your body.
At the top of the movement, rotate your palms to face back and squeeze your shoulder blades together.
Slowly return to the starting position with palms rotating back to face each other.
Repeat for the desired number of repetitions.

Track Dumbbell Palm Rotational Bent-Over Row in FitAI

Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.

Start Free

Muscles Worked

Dumbbell Palm Rotational Bent-Over Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Shoulders25%

Lats25%

Traps20%

Secondary

Biceps10%

Forearms10%

Chest10%

Equipment

Dumbbell

Exercise Type

Strength

Sets & Reps Guidance

Beginner2 x 10-12

Intermediate3 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Dumbbell Palm Rotational Bent-Over Row work?

Dumbbell Palm Rotational Bent-Over Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Dumbbell.

How many sets and reps should I do for Dumbbell Palm Rotational Bent-Over Row?

For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Dumbbell Palm Rotational Bent-Over Row suitable for beginners?

Dumbbell Palm Rotational Bent-Over Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.