Step by step instructions, muscle activation and variants for the Dumbbell Palm Rotational Bent Over Row.
The dumbbell palm rotational bent over row adds a forearm supination to the standard bent-over row, rotating the palms from a neutral position at the bottom to a supinated (underhand) position at the top. This rotation increases biceps activation and allows a fuller contraction of the lats at the peak of the movement.
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The Dumbbell Palm Rotational Bent Over Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.