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Back · Dumbbell
Dumbbells Bent Over Row Pronated Grip
Dumbbells Bent Over Row Pronated Grip is an intermediate compound strength exercise that works the lats (back), with the biceps and shoulders assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Rhomboids
Secondary muscles
- Biceps · Biceps Brachii
- Shoulders · Deltoids
How to do Dumbbells Bent Over Row Pronated Grip
- 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.
- 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.
- Hold the contraction for a moment, focusing on engaging your back muscles.
- 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.
Dumbbells Bent Over Row Pronated Grip alternatives
More lats exercises
Dumbbells Bent Over Row Pronated Grip FAQ
What muscles does Dumbbells Bent Over Row Pronated Grip work?
Dumbbells Bent Over Row Pronated Grip mainly works the lats in the back (Latissimus Dorsi and Rhomboids). The biceps and shoulders work as secondary muscles.
What equipment do you need for Dumbbells Bent Over Row Pronated Grip?
You need a dumbbell.
How many sets and reps of Dumbbells Bent Over Row Pronated Grip should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbells Bent Over Row Pronated Grip good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Dumbbells Bent Over Row Pronated Grip burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbells Bent Over Row Pronated Grip?
Other exercises for the lats include Barbell Bent Over Row Supinated Grip, Cable Bent Over Reverse Grip Row, Barbell Reverse Grip Bent Over Row and Barbell Bent Over Row Pronate Grip.
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