Strength
Bent over row to external rotation
A complex movement designed to strengthen the upper back and improve total shoulder health and stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart holding a dumbbell in each hand with a neutral grip.
Hinge forward at the hips while keeping your back flat until your torso is nearly parallel to the floor.
Pull the dumbbells toward your ribs by driving your elbows up until your upper arms are in line with your torso.
Pause in the row position and rotate your forearms upward until they are parallel to the floor while keeping your elbows tucked.
Slowly reverse the rotation by lowering your forearms back to the vertical position.
Extend your arms fully to lower the dumbbells back toward the floor to complete the repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using too much weight which compromises the rotation phase
- Rounding the lower back during the hinge
- Flaring the elbows out too wide instead of maintaining a 90-degree angle
- Using momentum to swing the weights during the rotation
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.