Dumbbell Palm Rotational Bent Over Row

Setup

1. 01Hold a dumbbell in each hand with palms facing back (pronated).
2. 02Hinge to roughly 30 to 45 degrees above horizontal with a flat back.
3. 03Keep a soft knee bend and let the dumbbells hang under the shoulders.
4. 04Brace the trunk before the first rep.

Execution

1. 01Begin rowing with palms pronated and elbows tracking near the body.
2. 02As the dumbbells rise, rotate the palms toward each other or up toward supinated.
3. 03Finish with the dumbbells at the lower ribs and shoulder blades squeezed.
4. 04Reverse the rotation as you lower back to the pronated hang.

Checkpoints

• -Rotation happens smoothly through the pull, not as a wrist flick at the top.
• -Torso angle stays fixed.
• -Elbows stay close rather than flaring.
• -Full stretch at the bottom of every rep.

Common mistakes

• -Rotating only the wrists instead of the whole forearm.
• -Using momentum from the hips to start the row.
• -Losing the flat back as the set fatigues.
• -Going so heavy the rotation disappears.