Single-arm Neutral-grip Dumbbell Row and Rotation
Muscle Groups: Back, Biceps, Shoulders, Abs
Single-arm Neutral-grip Dumbbell Row and Rotation focuses on Back, Biceps, Shoulders, Abs, 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 with your feet shoulder-width apart and a slight bend in your knees, holding a dumbbell in one hand with a neutral grip.
- 2
Hinge forward at your hips until your torso is nearly parallel to the floor, letting the dumbbell hang directly below your shoulder.
- 3
Engage your back muscles and pull the dumbbell upwards towards your hip, keeping your elbow close to your body.
- 4
As the dumbbell reaches the top of the row, rotate your torso slightly towards the working arm, lifting your elbow a bit higher.
- 5
Slowly lower the dumbbell back to the starting position, simultaneously unwinding the torso rotation.
- 6
Complete all repetitions on one side before switching to the other arm.
Secondary Muscles
While Single-arm Neutral-grip Dumbbell Row and Rotation primarily targets Back, Biceps, Shoulders, Abs , 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.
