Neutral Grip Alternating Dumbbell Row

The neutral-grip alternating dumbbell row increases strength through the back, biceps, forearms, and shoulders. The neutral-grip will place more emphasis on the middle back and rear deltoids.


  1. 151_A
    Standing in a shoulder-width stance, grab a pair of dumbbells with a neutral grip, palms facing inward. Bend knees slightly, keeping your lower back naturally arched, and push your hips back lowering your torso until it's almost parallel to the floor. Fully extend arms down in front of you.
  2. Neutral Grip Alternating Dumbbell Row
    Without moving your torso, pull one dumbbell to the side of your torso by raising your upper arm, keeping your elbow tucked close to your side, and squeezing your shoulder blades together. The other arm should remain fully extended. Pause, then slowly lower the dumbbell back to the starting position to repeat the movement with your other arm.

Trainer’s Tips

  • Keep back naturally arched. Don't bend too far forward.
  • Complete movement with a controlled motion.