Smart Workout Diary

Dumbbell Bent-Over Row Palm in

The dumbbell bent-over row with a neutral grip is a free-weight pulling exercise performed with the palms facing each other. It primarily trains the lats and upper back, while the biceps, forearms, rear shoulders, and trunk help support the movement. It helps build back strength, pulling control, and muscular development.

Demonstration

Dumbbell Bent-Over Row Palm in — demonstration 1
Dumbbell Bent-Over Row Palm in — demonstration 2

Instructions

  1. Set up: Stand with feet about hip-width apart, holding a dumbbell in each hand with palms facing each other.
  2. Hinge forward: Soften the knees and push the hips back until your torso is close to parallel with the floor. Keep your spine neutral, chest open, and neck in line with your back.
  3. Row: Brace your abdomen and pull both dumbbells toward the sides of your lower ribs by driving the elbows back. Keep the elbows close to the torso and avoid shrugging.
  4. Lower with control: Pause briefly at the top, then lower the dumbbells under control until the arms are straight without losing your back position.
  5. Repeat: Maintain the hip hinge and steady torso for each repetition. Stop the set if you cannot keep a neutral spine or control the weights.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Choose a manageable load: Use dumbbells you can lower slowly without swinging your torso.
  2. Lead with the elbows: Think of drawing your elbows toward your back pockets rather than curling the weights with your hands.
  3. Keep the spine neutral: Do not round the lower back or crank the neck upward; look at a point on the floor slightly ahead of you.
  4. Breathe steadily: Inhale as the dumbbells lower and exhale as you row them upward.
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