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Neutral-Grip Dumbbell Row
A palms-facing dumbbell row training the lats, rhomboids and middle trapezius, with elbow flexors assisting the pull.
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Target
Back
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12
Execution
How to perform
1. Hold dumbbells with palms facing each other, soften your knees and hinge at the hips with a neutral spine.
2. Brace your abdomen and keep your torso fixed as your arms hang beneath your shoulders.
3. Pull your elbows toward your hips and bring the weights beside your lower ribs without shrugging.
4. Lower slowly without rounding your back or jerking your torso upward.
Suggested rest: 90-120 seconds between sets.
Technique
Key form tips
- 1Hold dumbbells with palms facing each other, soften your knees and hinge at the hips with a neutral spine
- 2Brace your abdomen and keep your torso fixed as your arms hang beneath your shoulders
- 3Keep each repetition controlled and maintain tension through Back.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Back to force extra repetitions.