Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Biceps, Lats
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Palm Rotational Row Instructions

  1. Select the appropriate dumbbells and place them on the floor in front of you.
  2. Bending at the knees and keeping your back straight, squat down and pick up the dumbbells with an overhand grip (palms facing the floor).
  3. Get into the starting position by keeping your back straight and bending at the knees. Let the dumbbells slide down your thighs until they're just below knee height.
  4. Pull the dumbbells up towards your stomach. While pulling the dumbbells up, twist at the wrist from an over hand to an under hand position.
  5. As you lower the dumbbells, reverse this twist so you end the rep within the overhand position.

Palm Rotational Row Tips

  • Keep your head up and your eyes looking straight to ensure that your back does not arch.
  • Keep your elbows in at your sides.
  • Squeeze your shoulder blades together at the top of the movement.