Dumbbell Pronated Grip Row
The Dumbbell Pronated Grip Row targets the upper back, specifically the lats and rhomboids. This exercise helps improve posture and upper body strength.
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a pronated grip.
- Bend at the hips and knees, keeping your back straight and chest up.
- Pull the dumbbells towards your torso, squeezing your shoulder blades together.
- Lower the dumbbells back to the starting position with control.
How to perform the Dumbbell Pronated Grip Row
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Pronated Grip Row using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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