Rotating Grip Dumbbell Row

In SetGrip: Dumbbell Row (Rotating Grip)

Secondary muscles
Biceps, Forearms
Body part
Back
Laterality
Bilateral (both sides together)
Category
Strength

Track this exercise in SetGrip — no account needed

Rotating the dumbbells from palms-back toward palms-in as you row adds a supination arc that a barbell physically cannot allow, tying forearm rotation into every rep of the hinge. The twist costs some load, since the rotation gets sloppy before your back tires, so run it lighter than your standard Bent over Dumbbell Row.

How to do the Rotating Grip Dumbbell Row

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Bend forward at the hips, keeping your back straight and your knees slightly bent.
  3. Let your arms hang straight down, palms facing your body.
  4. Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
  5. As you pull the dumbbells up, rotate your palms so they face away from your body.
  6. Squeeze your shoulder blades together at the top of the movement.
  7. Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position.
  8. Repeat for the desired number of repetitions.

Tip: Pause for a full count with the handle at your torso before letting it go back.

Muscles worked

Primary

Upper Back · Back

The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.

Secondary

  • Biceps — The biceps bend the elbow on every row but should never be the muscle that fails first.
  • Forearms — Grip and forearm endurance often limit heavy rows, so use straps or a thicker grip if the hands give out before the back.

Common mistakes

  • Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
  • Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
  • Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
  • Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–62–3 min
Muscle growth3–4 × 6–1290–120 s
Endurance2–3 × 12–2060 s

Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.

Variations and alternatives

Similar exercises

Without dumbbell

Easier and harder

Frequently asked questions

What muscles does the Rotating Grip Dumbbell Row work?

The Rotating Grip Dumbbell Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.

Is the Rotating Grip Dumbbell Row good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Rotating Grip Dumbbell Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Rotating Grip Dumbbell Row?

If you cannot do the Rotating Grip Dumbbell Row, try the Bent Knees Smith Machine Inverted Row, the Smith Machine Inverted Row or the Inverted Pull-Up. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Rotating Grip Dumbbell Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

Track the Rotating Grip Dumbbell Row in SetGrip

All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.

More exercises

Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.