Back · Dumbbell
Dumbbell Palm Rotational Bent Over Row
How to do the dumbbell palm rotational bent over row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Hold a dumbbell in each hand and hinge forward at the hips with a flat back. Start with palms facing your legs, then row the dumbbells toward your hips while rotating your wrists so your palms finish facing behind you. Lower under control and reverse the rotation.
- 1Feel your lats and mid-back drive your elbows back and up
- 2Notice the biceps load harder as your palms rotate to face behind you
- 3Squeeze your shoulder blades together at the top of each rep
Common mistakes
- Avoid rounding your back; keep the hinge and a proud chest
- Do not shrug your shoulders toward your ears
- Do not swing or use momentum to lift the dumbbells
Muscles worked
The dumbbell palm rotational bent over row mainly works the lats, biceps, and mid traps, with the lower back, rear delts, and forearms assisting.
- LatsPrimary
- BicepsPrimary
- Mid TrapsPrimary
- Lower BackSupport
- Rear DeltsSupport
- ForearmsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the dumbbell palm rotational bent over row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.