Single-arm Neutral-grip Dumbbell Row and Rotation
- Primary muscles
- Upper back, Lats
- Secondary muscles
- Biceps, Obliques, Forearms
- Equipment
- Dumbbell
- Movement pattern
- Horizontal Pull
Steps
- 1 Hinge forward at your hips with a slight bend in your knees, holding one dumbbell in a neutral grip with your arm extended towards the floor.
- 2 Brace your free hand on the knee on its own side for support, keeping your back straight and core engaged.
- 3 Pull the dumbbell up towards your hip, driving your elbow high and squeezing your shoulder blade.
- 4 As you row, rotate your torso open, allowing your working shoulder to turn towards the ceiling.
- 5 Slowly lower the dumbbell back to the starting position, controlling the movement and rotating your torso back to square until your arm is fully extended.
- 6 Complete all repetitions on one side, then switch the dumbbell to your other hand and repeat the movement.
