Athletic StationPTEN
Home / Exercises / Bent-Over Dumbbell Row with Hand Rotation
Exercise 60

Bent-Over Dumbbell Row with Hand Rotation

Horizontal pulling movement that works the core, biceps, back, and forearms while driving the elbows backward with control of the torso and shoulder blades.

CoreBackBicepsForearms
Athletic Station visual preview for Bent-Over Dumbbell Row with Hand Rotation
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet shoulder-width apart, knees slightly bent, and a dumbbell in each hand.
  2. Lean your torso forward while keeping your spine aligned, abs engaged, and neck neutral.
  3. Let your arms extend below your torso with the dumbbells in a comfortable position to begin the pull.
  4. Pull the dumbbells toward the sides of your torso while keeping your elbows close to your body.
  5. As you pull, rotate your hands according to the intended movement while maintaining control and wrist alignment.
  6. Bring the dumbbells toward the abdomen or waistline while focusing the effort on your back.
  7. Lower the dumbbells slowly to the starting position while also controlling the reverse rotation.
  8. Exhale as you pull and inhale as you lower.

What you should feel

Work in the back, especially the lats and mid-back, with the biceps, forearms, and core assisting with stabilization. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, elbows, neck, or lower back.

Groups mentioned in the description

CoreBackBicepsForearms

Exercise questions

How do you perform Bent-Over Dumbbell Row with Hand Rotation?

Stand with your feet shoulder-width apart, knees slightly bent, and a dumbbell in each hand. Lean your torso forward while keeping your spine aligned, abs engaged, and neck neutral. Let your arms extend below your torso with the dumbbells in a comfortable position to begin the pull. Pull the dumbbells toward the sides of your torso while keeping your elbows close to your body. As you pull, rotate your hands according to the intended movement while maintaining control and wrist alignment. Bring the dumbbells toward the abdomen or waistline while focusing the effort on your back. Lower the dumbbells slowly to the starting position while also controlling the reverse rotation. Exhale as you pull and inhale as you lower.

What does Bent-Over Dumbbell Row with Hand Rotation work?

Horizontal pulling movement that works the core, biceps, back, and forearms while driving the elbows backward with control of the torso and shoulder blades.

What should you feel during Bent-Over Dumbbell Row with Hand Rotation?

Work in the back, especially the lats and mid-back, with the biceps, forearms, and core assisting with stabilization. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, elbows, neck, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.