Smart Workout Diary

Dumbbell Bent-Over Row (Neutral Grip)

The neutral-grip dumbbell bent-over row is a free-weight pulling exercise performed while holding a hip-hinged position. It primarily trains the lats and upper back, with assistance from the biceps and rear delts. It supports upper-body pulling strength and postural control under load.

Demonstration

Demonstration: Dumbbell Bent-Over Row (Neutral Grip)

Instructions

  1. Stand with feet about hip-width apart, holding a dumbbell in each hand with palms facing each other.
  2. Soften the knees and hinge at the hips until your torso is angled forward, keeping your back neutral and arms hanging beneath your shoulders.
  3. Brace your trunk and pull both dumbbells toward the sides of your lower ribs, driving the elbows back close to your body.
  4. Pause briefly with your shoulder blades drawn back without shrugging your shoulders.
  5. Lower the dumbbells under control until your arms are straight, then stand up by extending your hips when finished.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge, Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Choose a load that lets you keep the same torso angle throughout the set.
  2. Keep your neck in line with your spine rather than looking forward or upward.
  3. Do not use momentum from the hips or lower back to lift the dumbbells.
  4. Keep the dumbbells close to your body during both the pull and the lowering phase.
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