PALMS-IN BENT-OVER DUMBBELL ROW

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Bent-Over Dumbbell Row (Palms In)

Alternate Name: -
START POSITION EXECUTION
Stand behind a pair of dumbbells and grab them with your palms facing inward (towards each other). Lift them up and bend your back at roughly a 45-degree angle. Your knees will need to be slightly bent as well. Let your arms hang down and make sure you are looking into the horizon. This is your starting position. Lift the dumbbells up all the way until they reach the sides of your body. Keep your elbows tucked in close to your body as you pull the dumbbells up. Then, release the dumbbells back down to the starting position.

Repeat entire movement for the desired or prescribed number of repetitions.

DO DON'T
  • Perform this exercise in a smooth and fluid motion
  • Keep your knees bent throughout the entire movement
  • Don't arch your back while bent over; keep it straight at all times
  • Don't jerk or swing the dumbbells in an attempt to lift them up; this is cheating and does nothing for your lats and may cause lower back injury
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.
MUSCLES WORKED
PRIMARY SECONDARY
Back Biceps
CLICK HERE for Muscle Anatomy Chart
MORE BACK EXERCISES
Reverse Grip Bent Over Rows T-Bar Row
CLICK HERE for COMPLETE LIST of BACK EXERCISES

Although you won't see many people doing this particular exercise at the gym, it's nevertheless a great dumbbell exercise that will hit your back muscles from a different angle and shock them into growth. This exercise is not the type of exercise that you should build your back workout around; rather it's a great exercise that you can throw into your exercise mix if your back workout is getting a bit stale and you need to change things up a bit.






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