Single-arm Neutral-grip Dumbbell Row and Rotation
Muscle Groups: Upper back, Lats
Single-arm Neutral-grip Dumbbell Row and Rotation focuses on Upper back, Lats, with Biceps, Obliques, Forearm 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 split stance with your left foot forward, facing perpendicular to a resistance band anchored at chest height.
- 2
Grasp the band handle with your right hand using a neutral grip, extending your arm forward so the band is taut and your torso is slightly rotated away from the anchor.
- 3
Pull the band handle towards your body, bending your elbow and rotating your torso towards the anchor point.
- 4
Bring your hand close to your side, squeezing your shoulder blade as you complete the rotation.
- 5
Slowly extend your arm and rotate your torso back to the starting position, controlling the resistance of the band.
- 6
Complete all repetitions on one side, then switch your stance and repeat the movement with your other arm.
Secondary Muscles
While Single-arm Neutral-grip Dumbbell Row and Rotation primarily targets Upper back, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Obliques, Forearm . 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.
