Intermediate
Neutral Grip Alternating Dumbbell Row
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Neutral Grip Alternating Dumbbell Row primarily hits muscles on your back but also improves core stability while engaging muscles on your shoulder, biceps, and triceps.
Exercise Instructions
-
Step 1
Stand with your shoulder-width apart, grab a pair of dumbbells with a neutral grip, palms facing inward. Bend your knees slightly, maintaining the natural curve of your lower back, and drive your hips back, lowering your torso until it is nearly parallel to the floor. Stretch your arms completely down in front of you. -
Step 2
Now, pull the dumbbell to the side of your torso by raising your arm, keeping your elbow close to your body and squeezing your shoulder blades. The other arm should remain fully extended. Pause and slowly lower the dumbbell back to the starting position to repeat the movement with the other hand.
Muscle Groups
Neutral Grip Alternating Dumbbell Row targets Back, Biceps, Delts, Forearms, Shoulders as seen below.
Exercise Tips
- Keep your back naturally arched. Don't lean too far forward.
- Finish the movement with a controlled movement.
Dumbbell Row
Intermediate
Inverted Row
Intermediate
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.