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

Upper Back

Upper Back Muscle Anatomy Diagram

Palms In Bent-Over Dumbbell Row Instructions

  1. Select the appropriate dumbbells and place them on the floor in front of you.
  2. Stand facing the dumbbells with your feet together.
  3. Bending at the knees and keeping your back straight, squat down and pick up the dumbbells with a neutral grip (palms in).
  4. 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.
  5. Execute by pulling the dumbbells up under your chest as far as possible.
  6. Pause, and then slowly lower the weights back to the starting position.
  7. Repeat for desired reps.

Palms In Bent-Over Dumbbell Row Tips

  • Keep your eyes facing forward and head up to ensure that your back stays straight throughout the set.