Smart Workout Diary

Dumbbell Bent-Over Row with Grip Rotation

The dumbbell bent-over row with grip rotation is a pulling exercise performed from a hinged standing position while rotating the hands during the row. It primarily trains the lats and upper back, with assistance from the biceps, rear delts, and forearms. It supports upper-body pulling strength and control of the shoulder blades.

Demonstration

Demonstration: Dumbbell Bent-Over Row with Grip Rotation

Instructions

  1. Stand with feet about hip-width apart and hold a dumbbell in each hand with your arms extended.
  2. Hinge at the hips, soften the knees, and keep your back neutral while letting the dumbbells hang beneath your shoulders.
  3. Pull the dumbbells toward your lower ribs, drawing the shoulder blades back as you rotate your hands smoothly through the row.
  4. Pause briefly with your elbows close to your sides and your torso still.
  5. Lower the dumbbells under control while reversing the grip rotation, then repeat.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts, Forearms
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge, Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Dumbbell
Difficulty
Intermediate

Technique tips

  1. Keep the neck long and look toward the floor a short distance ahead rather than craning upward.
  2. Use a controlled hand rotation; do not force the wrists into an uncomfortable range.
  3. Avoid swinging the torso or using momentum to move the dumbbells.
  4. Choose a load that lets you maintain the same hip-hinged position throughout the set.
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