Videos
Instructions
- Stand next to a bench and place one hand on it for support.
- Hold a dumbbell in the opposite hand with a pronated grip, arm extended below your shoulder.
- Keep your back flat and torso slightly inclined forward.
- Pull the dumbbell toward your hip while rotating your forearm into a supinated grip.
- Keep your elbow close to your body during the pull.
- Pause briefly at the top, then lower the dumbbell with control, rotating back to pronation.
- Complete the set, then switch sides.
Technical Tips
- Maintain a neutral spine and avoid rounding your back.
- Initiate the movement from the back, not the arm.
- Rotate the forearm smoothly without excessive wrist motion.
- Keep your core engaged to avoid torso rotation.
Breathing Tips
- Exhale as you pull and rotate the dumbbell upward.
- Inhale as you return the dumbbell to the starting position.
Medizinische Einschränkungen
- Rotator cuff injury
- Lower back pain
- Wrist or forearm mobility limitations
What is a rotational dumbbell row?
A rotational dumbbell row is a one-arm row where you rotate your grip from pronation to supination during the lift to increase arm and back activation.
Why add forearm rotation to the dumbbell row?
Forearm rotation increases biceps and forearm engagement while improving coordination and grip control.
Can beginners perform the rotational dumbbell row?
Yes, beginners can perform it with light weights and controlled motion to learn proper form and coordination.
Is this row variation good for building muscle?
Yes, it effectively targets the lats, rhomboids, and biceps, making it ideal for upper-body hypertrophy.
Do I need special equipment for this exercise?
No, you only need a dumbbell and a flat bench or stable surface to support your body.
Beschreibung
The Rotational Dumbbell Row is a compound upper-body exercise that enhances back and arm development through a dynamic pulling motion. Unlike a standard row, this variation includes a forearm rotation from pronation to supination during the lift. This movement increases activation in the biceps—especially the long head—as well as the brachialis and forearm stabilizers. It also promotes a stronger contraction in the lats and rhomboids. Performed with one hand supported on a bench, this unilateral setup improves core stability and helps correct muscular imbalances. The rotational component also builds better neuromuscular coordination and grip control. The exercise is simple to implement with minimal equipment and effective for both hypertrophy and functional training.