Rotational Palm Row

Exercise Summary
Primary Muscle(s) Middle Back
Secondary Muscle(s) Biceps, LatsAbdominals
Equipment Dumbbell
Emphasis Compound
Type Pull

Rotational Palm Row Instructions

  • Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
  • With a DB in each hand, hinge at the hips while maintaining strong core, braced shoulders, and neutral spine.
    • Hands are in a pronated position.
    • Knees are slightly bent.
    • Eyes are fixated down. Your neck is in a neutral position.
  • Your arms are extended with your elbows slightly bent.
  • Use your lats and mid-back to pull the DB up & around your body.
    • Your hands rotate during the execution of the movement. 
    • Your hands finish in a neutral position at the top.
  • Don't let your traps shrug/come forward.
  • After a quick pause, lower the weight to the starting position in a controlled path.
  • Hands finish in a pronated position.
  • Let your shoulders roll forward slightly to create a stretch reflex for the next rep.

*Tips*

  • Your torso remains tight and in the same position from start to finish. Don't pull your torso up/back to move the weight.
  • This exercise is best performed with lighter weights and for reps. Too heavy of weight can compromise your torso and shoulder position.
  • Don't drop the weight at the top of the movement.
  • The arms are a lever for your back. Don't actively pull the weight with your arms.
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