Bent-Over Row Palms-In (Dumbbell)

A bent-over dumbbell row performed with a neutral grip (palms facing each other). This forearms variation shifts emphasis to the middle back and reduces stress on the shoulders compared to pronated grip rows.

Instructions

1. With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
2. While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
3. Slowly lower the weight again to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.

Tips

• The neutral grip (palms facing each other) shifts emphasis to the middle back
• Keep your back straight and maintain a consistent torso angle
• Squeeze your shoulder blades together at the top of the movement
• This grip variation is easier on the shoulders than pronated grip rows
• Excellent for overall back development with less shoulder stress