Intermediate
DUMBBELL PALM ROTATIONAL BENT OVER ROW
Back
Body Part
Upper back
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
2
Step:2 Bend forward at the hips, keeping your back straight and your knees slightly bent.
3
Step:3 Let your arms hang straight down, palms facing your body.
4
Step:4 Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
5
Step:5 As you pull the dumbbells up, rotate your palms so they face away from your body.
6
Step:6 Squeeze your shoulder blades together at the top of the movement.
7
Step:7 Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position.
8
Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
Same Body Part
View All
