Dumbbell Pronated to Neutral Grip Row

A back exercise that incorporates grip rotation. Starting pronated and finishing neutral maximizes the range of motion and mid-back recruitment during the pull.

Exercise Details

Level
Intermediate
Body Area
upper
Type
pull
Mechanics
Compound
Required Equipment
Dumbbells
Dumbbells
Target Muscle Groups
Primary
Back
Secondary
Biceps

Setup

Hinge forward with a flat back. Hold dumbbells with a pronated grip (palms facing you). Retract your scapula and brace your core for stability.

Instructions

1. Pull the weights toward your hips.
2. Rotate your wrists during the pull to finish in a neutral grip.
3. Squeeze the shoulder blades together.
4. Reverse the rotation while lowering.
5. Keep your neck neutral.

Common Mistakes

1. Rounding the back.
2. Using momentum.
3. Pulling with the wrists instead of the lats.

Alternative Exercises

Zottman Curl
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Suspended Row
Beginner / Rings / Back / pull
A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.
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