Dumbbell Pronated to Neutral-Grip Row
Strengthen your back and biceps! This row variation targets key muscles with a unique grip transition.
The Dumbbell Pronated to Neutral-Grip Row is a compound exercise that mainly works the back and shoulders, with help from the traps. You'll need: dumbbells.
Required Equipment
Dumbbell Pronated to Neutral-Grip Row Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Dumbbell Pronated to Neutral-Grip Row Variations and Alternatives
How to do the Dumbbell Pronated to Neutral-Grip Row
Stand with your feet hip-width apart and knees slightly bent.
Hold a dumbbell in each hand with a pronated grip (palms facing your body).
Lean forward at the hips, keeping a flat back, so your torso is almost parallel to the ground. Let the arms hang straight down from your shoulders.
Begin the movement by rowing the dumbbells toward your waist, simultaneously rotating your wrists so that you transition from a pronated grip to a neutral grip (palms facing each other).
Squeeze your shoulder blades together at the top of the movement and hold briefly.
Lower the dumbbells back to the starting position, rotating your wrists back to the pronated grip.
Repeat for the desired number of repetitions and sets.
It's important to maintain a tight core throughout the movement to support your lower back. Also, control the motion both on the way up and down to maximize muscle engagement and effectiveness of the exercise.
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Dumbbell Pronated to Neutral-Grip Row FAQs
What muscles does the Dumbbell Pronated to Neutral-Grip Row work?
The Dumbbell Pronated to Neutral-Grip Row mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Dumbbell Pronated to Neutral-Grip Row?
Dumbbells.
Is the Dumbbell Pronated to Neutral-Grip Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Pronated to Neutral-Grip Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Pronated to Neutral-Grip Row variations and alternatives?
Similar exercises include the Dumbbell Wide Bent-Over Row, Dumbbell Bent-Over Twisting Row, Dumbbell Lying Neutral-Grip Rack Row and Dumbbell Underhand Renegade Row.
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