-0:00
Dumbbell Bent-Over Row Pronated Grip
- 1 - Stand with your feet about hip- to shoulder-width apart, holding a dumbbell in each hand with a pronated grip, palms facing back toward your body.
- 2 - Hinge at the hips and slightly bend your knees, lowering your torso until it is angled forward while keeping your back flat and chest lifted.
- 3 - Let the dumbbells hang below your shoulders with your arms extended and your core braced.
- 4 - Pull the dumbbells toward your lower ribs by driving your elbows up and back, keeping the palms facing back and the wrists neutral.
- 5 - Squeeze your shoulder blades together at the top without shrugging your shoulders or rounding your back.
- 6 - Lower the dumbbells in a controlled motion until your arms are fully extended again.
- 7 - Repeat for the desired number of repetitions while maintaining a stable torso and neutral spine.
