Dumbbell Palm Rotational Bent-Over Row

Expert Advice

Rotate your palms from facing your body to facing back throughout the lift to engage both the biceps and the upper back muscles effectively.

Stand with feet shoulder-width apart, knees slightly bent, holding dumbbells with palms facing each other.
Bend forward at the hips to a 45-degree angle, keeping your back straight.
Row the dumbbells towards your waist, rotating your palms to face your body.
At the top of the movement, rotate your palms to face back and squeeze your shoulder blades together.
Slowly return to the starting position with palms rotating back to face each other.
Repeat for the desired number of repetitions.