Single-Arm Neutral-Grip Dumbbell Row

This exercise increases strength throughout the entire back while creating balance on each side of the body. The neutral grip also places more emphasis on the middle back.


  1. 476_A
    Holding a dumbbell in one hand with arm fully extended, bend at the hips until your torso is at approximately a 30-degree angle to the floor.
  2. Single-Arm Neutral-Grip Dumbbell Row
    Without moving your torso, row the dumbbell upward toward your shoulder until it touches your lower chest. Pause, then lower the dumbbell back to start.

Trainer’s Tips

  • Avoid rounding your upper back. Keep spine flat and chest raised.
  • You can brace your alternate hand on your hip or upper thigh.