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Visual demonstration of the Dumbbells Bent Over Row Pronated Grip exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Upper back
Secondary muscles
Shoulders Biceps
Equipment
Dumbbells
Exercise guide

Dumbbells Bent Over Row Pronated Grip

4 steps Updated 29/08/2026

Dumbbells Bent Over Row Pronated Grip is a free weights exercise targeting Middle Back (Latissimus Dorsi, Rhomboids) using Dumbbells.

Step by step

How to perform 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.
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Last updated: 29/08/2026

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Dumbbells Bent Over Row Pronated Grip

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