Single-arm Neutral-grip Dumbbell Row and Rotation
Muscle Groups: Lats, Traps
Single-arm Neutral-grip Dumbbell Row and Rotation focuses on Lats, Traps, with Biceps, Lower Back, Shoulders, Obliques working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-arm Neutral-grip Dumbbell Row and Rotation with proper form and technique.
- 1
Stand in a staggered stance with your knees slightly bent. Lean forward with your back straight and hold a dumbbell in one hand with your thumb facing upwards.
- 2
Pull the dumbbell towards your side, rotating the same side of your torso upwards. Pause for one second at the top and then reverse the rotation, lowering the weight to the starting position.
Tips for Success
These tips will help you perform Single-arm Neutral-grip Dumbbell Row and Rotation safely and effectively while maintaining proper form.
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Don't let your shoulders roll forward. Keep your chest up and pinch your shoulder blades together.
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Avoid losing the proper path of motion. Row the dumbbell to the side of your rib cage.
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Don't let your back round. Keep your back flat and core tight.
Secondary Muscles
While Single-arm Neutral-grip Dumbbell Row and Rotation primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lower Back, Shoulders, Obliques . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-arm Neutral-grip Dumbbell Row and Rotation, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-arm Neutral-grip Dumbbell Row and Rotation, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
