Dumbbells bent over row pronated grip

Category

Back

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Latissimus Dorsi, Rhomboids

Secondary muscles

Biceps Brachii, Deltoids

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. Bend your knees slightly and hinge forward at the hips. Let your arms hang straight down from your shoulders.
2. Pull the dumbbells towards your hips, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement.
3. Hold the contraction for a moment, focusing on engaging your back muscles.
4. Slowly lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Keep your back straight and avoid rounding your shoulders.
• Exhale as you pull the dumbbells up and inhale as you lower them.
• Focus on pulling with your back muscles rather than your arms.