Palm Rotational Bent Over Row

A back row variation that incorporates wrist rotation to maximize lat contraction and improve mind-muscle connection during the pull.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Hinge forward at the hips. Hold dumbbells with a pronated grip (palms facing you). Retract your shoulders.

Instructions

1. Pull the weights toward your hips while rotating your palms to face each other (neutral).
2. Squeeze the lats and rhomboids.
3. Return to the start while rotating palms back.
4. Keep your torso stable.
5. Control the tempo.

Common Mistakes

1. Rounding the back.
2. Using momentum.
3. Shrugging.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wide Grip Behind the Neck Pulldown

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An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

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Underhand Pulldown

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Twin Handle Parallel Grip Lat Pulldown

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A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.