Dumbbell Pronated-Grip Row
The two-dumbbell bent-over row with the palms facing back, which opens the elbows out and brings the upper back in.
How to do it
Setup
Hinged to about 45°, back flat, knees soft, the bells hanging with the palms facing the legs.
Steps
- Row the bells up with the elbows pointing out.
- Pause with the blades pinched together.
- Lower along the same line, torso still.
Common mistakes
Palms turning in as the bells rise: that is the neutral row; keep them facing back. Torso rising each rep: hold the hinge. Swinging the bells up: a lighter pair and a smooth pull.
Breathing
Exhale on the row, inhale lowering.
