Dumbbell Pronated to Neutral-Grip Row
Expert Advice
Maintain a flat back and tight core throughout the exercise to support your spine and ensure proper muscle engagement.
How-to-do Steps
- Hold a dumbbell in each hand with a pronated grip (palms facing your body).
- Bend your knees slightly and hinge at the hips to bring your torso almost parallel to the floor, keeping your back straight.
- Begin with your arms extended, allowing the dumbbells to hang straight down.
- Row the dumbbells towards your hips, rotating your wrists to a neutral grip (palms facing each other) as you lift.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back to the starting position, rotating your wrists back to a pronated grip.
- Repeat for the desired number of repetitions.
Track Dumbbell Pronated to Neutral-Grip Row in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell Pronated to Neutral-Grip Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats25%
Traps25%
Secondary
Biceps10%
Forearms10%
Chest5%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Pronated to Neutral-Grip Row work?
Dumbbell Pronated to Neutral-Grip Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Pronated to Neutral-Grip Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Pronated to Neutral-Grip Row suitable for beginners?
Dumbbell Pronated to Neutral-Grip Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
