Dumbbell Pronated to Neutral Grip Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Dumbbell
- Körperregion
- Back
- Typ
- Strength
The dumbbell pronated to neutral grip row is a bent-over back exercise that targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius. You start each rep with an overhand (pronated) grip and rotate the wrists to a palms-facing (neutral) grip as you pull, recruiting the rear delts, brachialis, and brachioradialis to assist. It builds upper-back thickness and rotator-cuff control in one movement.
Dumbbell Pronated to Neutral Grip Row: So führst du sie aus
- 1Hold a dumbbell in each hand and hinge forward at the hips until your torso is roughly parallel to the floor, keeping a soft bend in the knees.
- 2Brace your core and set a neutral spine — chest up, lower back flat, gaze down and slightly forward.
- 3Let the dumbbells hang straight down at arm's length with an overhand, pronated grip (knuckles facing forward, palms toward you).
- 4Initiate the pull by driving your elbows up and back, leading with the upper back rather than the hands.
- 5As the dumbbells rise toward your lower ribs, rotate your wrists so you finish in a neutral grip with palms facing each other.
- 6Squeeze your shoulder blades together at the top, keeping your elbows close to your torso.
- 7Lower the dumbbells under control, reversing the rotation back to a pronated grip as your arms straighten.
- 8Complete your reps, then hinge the weights back down to the floor with a flat back.
Technik-Tipps
- Time the grip rotation with the pull so the wrists reach neutral exactly as the dumbbells meet your ribs — smooth, not a jerk at the top.
- Keep your neck in line with your spine and avoid looking up, which strains the cervical spine and breaks the hinge position.
- Pause briefly at the top and feel the squeeze in your mid-back before lowering.
- Use a weight you can control through the full rotation; the cuff muscles (infraspinatus, teres minor) work best with moderate loads.
Häufige Fehler
- Rounding the lower back during the hinge, which loads the spine unsafely and removes tension from the lats.
- Yanking with the biceps and forearms instead of driving the elbows back, which shifts work off the target back muscles.
- Rotating only the bottom of the lift or skipping the rotation entirely, which loses the rear-delt and rotator-cuff benefit the movement is built for.
- Standing too upright over the set, turning the row into a shrug and cheating tension away from the lats.
Häufig gestellte Fragen
What muscles does the dumbbell pronated to neutral grip row work?
It targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear deltoids, brachialis, brachioradialis, and lower-chest fibers assisting.
Why rotate from a pronated to a neutral grip?
Starting overhand and rotating to palms-facing as you pull recruits the rear delts and rotator-cuff muscles (infraspinatus, teres minor) more than a fixed grip, training both upper-back thickness and shoulder control in one rep.
Is this row good for beginners?
Yes, with light dumbbells. Master the neutral-spine hinge and the smooth grip rotation before adding load — the rotation is the point of the exercise, so keep the weight moderate.
How many sets and reps should I do?
Three to four sets of 10–15 reps suits this row well. The moderate-rep range lets you control the grip rotation and protect the lower back.
