---
title: "Dumbbells Bent Over Row Pronated Grip"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body."
locale: en
slug: dumbbells-bent-over-row-pronated-grip
url: "https://hi.fitness/exercises/dumbbells-bent-over-row-pronated-grip"
primaryMuscle: "Upper back"
secondaryMuscles: ["Biceps","Rear delts"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/6cdcf2f9-dumbbells-bent-over-row-pronated-grip.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# 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.

## 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.

## Similar exercises

- [Bent Over Barbell Row](https://hi.fitness/exercises/bent-over-barbell-row) - Upper back · Barbell
- [Seated Cable Row V Bar Machine](https://hi.fitness/exercises/seated-cable-row-v-bar-machine) - Upper back · Cable
- [Cable Seated Row](https://hi.fitness/exercises/cable-seated-row) - Upper back · Cable
- [Cable Bent Over Row](https://hi.fitness/exercises/cable-bent-over-row) - Upper back · Cable
- [Kettlebell Single-Arm Row](https://hi.fitness/exercises/kettlebell-single-arm-row) - Upper back · Kettlebell
- [Cable Bent Over Reverse Grip Row](https://hi.fitness/exercises/cable-bent-over-reverse-grip-row) - Upper back · Cable
- [Barbell Pendlay Row](https://hi.fitness/exercises/barbell-pendlay-row) - Upper back · Barbell
- [Cable Low Seated Row](https://hi.fitness/exercises/cable-low-seated-row) - Upper back · Cable