Single-arm Neutral-grip Dumbbell Row
Muscle Groups: Upper back, Lats
Single-arm Neutral-grip Dumbbell Row focuses on Upper back, Lats, with Biceps, Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-arm Neutral-grip Dumbbell Row with proper form and technique.
- 1
Lie prone on an incline bench with your chest supported, holding one dumbbell in one hand with a neutral grip.
- 2
Extend the arm holding the dumbbell straight down towards the floor. Place your free hand on the bench for support.
- 3
Pull the dumbbell up towards your torso by bending your elbow and squeezing your shoulder blade.
- 4
Slowly lower the dumbbell back to the starting position, fully extending your arm.
- 5
Complete all repetitions on one side, then switch to the other arm.
Secondary Muscles
While Single-arm Neutral-grip Dumbbell Row primarily targets Upper back, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, 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, 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, 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.
