Dumbbell Palm Rotational Bent Over Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Dumbbell
- Body part
- Back
- Type
- Strength
The dumbbell palm rotational bent over row is a back-building pull that rotates your palms (from facing back to facing your sides) as you row, hitting the lats and teres major while loading the mid- and lower-trap and rotator-cuff muscles (infraspinatus, teres minor). The wrist rotation through each rep adds work for the rear delts and the forearm flexors (brachialis, brachioradialis), making it a thorough mid-back and posture exercise.
How to do the Dumbbell Palm Rotational Bent Over Row
- 1Hold a dumbbell in each hand and hinge forward at the hips until your torso is roughly parallel to the floor, keeping a slight bend in your knees and a flat, braced back.
- 2Let the dumbbells hang straight down at arm's length with your palms facing behind you (a pronated, knuckles-forward start).
- 3Set your shoulder blades down and slightly back, and brace your core to lock the spine in a neutral position.
- 4Row both dumbbells up toward your lower ribs, leading with your elbows and driving them past your torso.
- 5As you pull, rotate your wrists so your palms turn to face each other (a neutral grip) by the top of the rep.
- 6Squeeze your shoulder blades together at the top, keeping your elbows close to your sides.
- 7Lower the dumbbells under control, reversing the rotation so your palms face behind you again at the bottom.
- 8Complete your reps, then stand up by driving through your hips and set the dumbbells down safely.
Form tips
- Keep your torso still and parallel to the floor throughout the set so the back muscles do the work, not momentum from your hips.
- Lead the pull with your elbows rather than your hands to put tension on the lats and teres major instead of the biceps.
- Time the palm rotation smoothly with the pull, finishing the turn as the dumbbells reach your ribs.
- Keep a neutral neck by looking at the floor a few feet ahead, not up at a mirror.
- Brace your core and pull your shoulder blades down before each rep to protect your lower back.
Common mistakes
- Rounding the lower back as you fatigue, which shifts load onto the spine and raises injury risk.
- Using the hips to heave the weight up, which turns the row into a momentum swing and removes tension from the back.
- Shrugging the shoulders toward the ears instead of rowing to the ribs, which loads the upper traps rather than the mid-back.
- Rushing the wrist rotation or letting the wrists flop, which loses control of the dumbbells and the rotator-cuff stimulus.
- Standing too upright, which reduces the range the lats and teres major are working through.
Frequently asked questions
What muscles does the dumbbell palm rotational bent over row work?
It targets the lats, teres major and minor, infraspinatus, and the mid and lower trapezius, with the rear delts, brachialis, brachioradialis, and lower chest fibers assisting through the pull and wrist rotation.
Why rotate the palms during the row?
Rotating from a palms-back start to a neutral grip at the top recruits the rotator-cuff muscles (infraspinatus, teres minor) and rear delts more, adding shoulder stability and forearm work that a fixed-grip row doesn't.
Is this exercise good for beginners?
Yes, with a light weight. Master the hip hinge and a flat back first, then add the smooth palm rotation. Start light so you can control both the pull and the wrist turn.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 reps per side works well for back development. Use a weight you can control through the full rotation with a stable, parallel torso.
What's a good alternative to this exercise?
A standard dumbbell bent over row or a single-arm dumbbell row trains the same lats and teres major. Drop the rotation if you only want to focus on the back without the extra rotator-cuff and forearm involvement.
