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Dumbbell Rotational Row
A horizontal pull with torso rotation targeting lats, rhomboids, and obliques to build back strength and rotational power; enhances thoracic mobility for sports performance.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Biceps, Obliques, Forearms, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
7/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Long Head, Short Head
Obliques
4/10External Obliques
Forearms
3/10Flexors
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Kneel one knee and hand on flat bench for support, opposite foot flat on floor. Hold dumbbell in free hand, arm extended toward floor with neutral grip.
- Brace core to stabilize spine.
- Pull dumbbell toward hip, keeping elbow close to body.
- Rotate upper back and chest toward ceiling as you pull.
- Squeeze shoulder blade at top of row.
- Lower dumbbell slowly to full extension.
- Repeat for reps, then switch sides.
Coaching Tips
Form Cues
- Drive elbow back
- Rotate from thoracic spine
- Squeeze scapula
- Core tight
- Neutral spine always
Breathing
Inhale as you lower the dumbbell; exhale as you row and rotate.
Tempo
3-1-1
Range of Motion
Extend arm fully below shoulder at start; pull until elbow passes torso and rotates to hip level without lower back arching.
Safety
Safety Notes
- Avoid lower back rounding
- Control eccentric phase fully
- Limit rotation to thoracic area
- Use lighter weight if form breaks
- Stop if back pain occurs
Spotting
Not typically required; bench provides stability. For heavy sets, spotter can assist with weight handover.
Common Mistakes
- Rounding lower back
- Swinging with momentum
- Excessive lumbar rotation
- Flaring elbows wide
When to Avoid
- Acute lower back pain
- Shoulder impingement
Flexibility Needed
- Adequate thoracic rotation
- Hip hinge proficiency
Build Up First
- Basic single-arm row technique
- Core bracing control
Also known as
Rotational Dumbbell Row, DB Rotational Row, Twisting Dumbbell Row
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