Dumbbell Palm Rotational Bent Over Row - Effective Exercise Guide

Dumbbell Palm Rotational Bent Over Row – Effective Exercise Guide

Dumbbell Palm Rotational Bent Over Row is a good strength building exercise for your shoulders and back. Are you searching to for an exercise technique to develop your deltoids and back efficiently? You should apply this how to guide to get going now.

Dumbbell Palm Rotational Bent Over Row Exercise Summary

  • Primary Muscles Worked: Deltoid – Posterior
  • Other Muscles (Secondary) Worked: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Dumbbell Palm Rotational Bent Over Row Procedure

  • Get a hold of two dumbbells and bend at your hips sticking your butt out for balance and keeping a flexed back.
  • Start with your arms extend to the floor palms facing your feet.
  • Next pull the dumbbells up by pulling your elbows back towards the ceiling and rotate your palms so they are facing forward on the way up.
  • After you have reached your full range of motion lower the dumbbells back down and rotate your palms back to your feet.
  • Continue until you have executed a full set.

Muscles Used

Target (Agonist)

  • Deltoid, Posterior


  • Brachialis
  • Brachioradialis
  • Infraspinatus
  • Latissimus Dorsi
  • Rhomboids
  • Teres Minor
  • Trapezius – Lower
  • Trapezius – Middle
  • Wrist Flexors

Dynamic Stabilizers

  • Biceps Brachii


  • Deltoid – Lateral
  • Erector Spinae
  • Gluteus Maximus
  • Hamstrings

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


If you desire to develop the greatest gains, you will want to take advantage of these uncomplicated tips. Most Importantly, whenever you would like to protect yourself against an injury, you must try these tips.

  • cut down muscle soreness by doing a few minutes of cardio exercise directed at your fatigued muscles to finish your workout session. This cardio exercise is removing much of the lactic acid. Consequently you will undoubtedly be minimizing your healing.
  • Use A Partner So Yon Motivate Your Muscles Beyond Fatigue. You can only go so far on your own, a partner will support you to drive your muscular tissues further than where you on your own might get. In turn you will definitely work your muscle tissue down some more and therefore they can build heal bigger by way of recovery.
  • Always Maintain A Training Record. You should certainly have a record of every single weights, sets and repetitions. If you are top of the class you may also record your rest durations. Generally there are a lot of decent apps to use a log, or you could simply use a tiny notebook.
  • Maintain Your Core Tight. For most exercises, you need to support your back bone by flexing your core to increase your internal pressure near your spine.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You must keep from making these very common mistakes to sustain ideal technique and improve your strength. At the same time, when you prevent these errors you will lessen the probability of experiencing an injury.

  • Try Not To Hurry Your Exercise Session. Whenever you hurry your exercise session you are likely to use poor form and accidents.
  • You Must Not Attempt To Use More Weight Than You Can Do Properly. You will compromise your technique and could result in a trauma if you try to work with to much weight.
  • You Don’t Want To Skip Rest Days. Over training can actually help to make you weakened instead of stronger.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Palm Rotational Bent Over Row Recap

You ought to at this point have the capability to carryout dumbbell palm rotational bent over row optimally. So now your future stage is to conduct dumbbell palm rotational bent over row as a piece of a periodic strength training system to grow your Deltoid.

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