Dumbbell Pronated to Neutral-Grip Row

Expert Advice

How-to-do Steps

1. Hold a dumbbell in each hand with a pronated grip (palms facing your body).
2. Bend your knees slightly and hinge at the hips to bring your torso almost parallel to the floor, keeping your back straight.
3. Begin with your arms extended, allowing the dumbbells to hang straight down.
4. Row the dumbbells towards your hips, rotating your wrists to a neutral grip (palms facing each other) as you lift.
5. Squeeze your shoulder blades together at the top of the movement.
6. Slowly lower the dumbbells back to the starting position, rotating your wrists back to a pronated grip.
7. Repeat for the desired number of repetitions.

Details

Primary

Shoulders25%

Lats25%

Traps25%

Secondary

Biceps10%

Forearms10%

Chest5%

Equipment

Dumbbell

Exercise Type

Strength