Dumbbell Pronated to Neutral Grip Row
The Dumbbell Pronated to Neutral Grip Row targets the upper back and biceps while improving overall pulling strength.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a pronated grip (palms facing down).
- Bend your knees slightly and hinge at the hips, keeping your back straight.
- Pull the dumbbells towards your torso, rotating your wrists to a neutral grip (palms facing each other) as you lift.
- Lower the dumbbells back to the starting position while maintaining control.
How to perform the Dumbbell Pronated to Neutral Grip Row
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Pronated to Neutral 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 rotator cuff.
- 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 rotator cuff 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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