Bent Knee Dumbbell Rotation Rows Exercise Summary
| Technique | User Level | Intensity | Primary Muscle | Secondary Muscle | Exercise Goal | Benefits |
| Dual | Experienced + | Moderate | Back Muscles | Arm Muscles | Strength | Control |
| Wide Grip | Experienced + | Moderate | Back Muscles | Arm Muscles | Control | Strength |
Equipment Needed: Two dumbbells and a suitable amount of weight.
Bent Knee Dumbbell Rotation Rows Dual Technique
Dual Technique – Start by bending your knees keeping your back straight when picking up the dumbbells. Stand up with your feet shoulder width apart and bend you knees slightly leaning over keeping your back straight with the dumbbells hanging freely beneath you. Start the exercise gripping the dumbbells so that your palms are facing towards. Exhale as you pull the dumbbells into your abdominal muscles rotating them so that by the end of the motion you palms are facing away from you. Squeeze you back muscles together at the top of the motion and hold the position for a count of 1. Inhale as you lower the dumbbells back to the starting position in a slow, controlled manner again rotating them back to there original starting position not allowing your arm to fully lockout before starting the next rep.
Bent Knee Dumbbell Rotation Rows Alternating Technique
Alternating Technique – As before start by bending your knees keeping your back straight when picking up the dumbbells. Again as before stand up with your feet shoulder width apart and bend you knees leaning forwards at the same time keeping your back straight. It’s important to keep your stance strong and solid throughout the exercise. This time you will be using one dumbbell at a time starting with your weaker arm first. Exhale as you pull the dumbbell into your abdominal muscle rotating the dumbbell so that your palm is facing in the opposite direction at the top of the motion. Inhale as you lower the dumbbell back to the starting position in a slow, controlled manner not allowing you arm to fully lockout before starting the next rep with the other dumbbell as this will maintain pressure on the back muscles and increase the overall benefits of the exercise.
