dumbbell palm rotational bent over row
The dumbbell palm rotational bent over row is a compound exercise targeting the upper back, with additional engagement of the biceps and forearms. The rotational component adds a coordination challenge and increases muscle activation.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
upper backUPPER PULL
Secondary Muscles
bicepsforearms
Instructions
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Bend forward at the hips, keeping your back straight and your knees slightly bent.
- Let your arms hang straight down, palms facing your body.
- Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
- As you pull the dumbbells up, rotate your palms so they face away from your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position.
- Repeat for the desired number of repetitions.
