Dumbbell Pronated to Neutral-Grip Row
Strengthen your back and biceps! This row variation targets key muscles with a unique grip transition.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet hip-width apart and knees slightly bent.
2. Hold a dumbbell in each hand with a pronated grip (palms facing your body).
3. Lean forward at the hips, keeping a flat back, so your torso is almost parallel to the ground. Let the arms hang straight down from your shoulders.
4. Begin the movement by rowing the dumbbells toward your waist, simultaneously rotating your wrists so that you transition from a pronated grip to a neutral grip (palms facing each other).
5. Squeeze your shoulder blades together at the top of the movement and hold briefly.
6. Lower the dumbbells back to the starting position, rotating your wrists back to the pronated grip.
7. Repeat for the desired number of repetitions and sets.
It's important to maintain a tight core throughout the movement to support your lower back. Also, control the motion both on the way up and down to maximize muscle engagement and effectiveness of the exercise.
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