Neutral-grip dumbbell row: How to Do It, Muscles Worked

Step by step

Hinge at the hips, flat back, dumbbells hanging, palms facing in.
Row the dumbbells to your sides, elbows close to your body.
Squeeze your shoulder blades, then lower with control.

What you should feel

A squeeze in your mid back and lats; your lower back should feel steady, not painful.

Common mistake

Swinging your torso up and down; brace your abs, hold your position and lighten the weights.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Upper back Lats

Helps

Rear shoulders Biceps Lower back

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Machine high rowUpper back, Lats

Chest-supported T-bar rowUpper back, Lats

Smith machine rowUpper back, Lats

T-bar rowUpper back, Lats

Two-arm kettlebell rowUpper back, Lats Body weightLying Y-T-W raiseUpper back, Rear shoulders

Questions

What muscles does the neutral-grip dumbbell row work?

Neutral-grip dumbbell row mainly works your upper back and lats. It also helps your rear shoulders, biceps, and lower back.

Can I do the neutral-grip dumbbell row at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the neutral-grip dumbbell row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your upper back

Neutral-grip dumbbell row