Neutral Grip Chest Supported Dumbbell Row: Video Tutorial & Exercise Guide
| Workout | Neutral Grip Chest Supported Dumbbell Row |
| Primary Muscle Group | Lats |
| Secondary Muscle Group | Triceps |
| Equipment Required | Dumbbell, Bench |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Neutral Grip Chest Supported Dumbbell Row: Video Tutorial & Exercise Guide
Secondary Muscles
How to do the Neutral Grip Chest Supported Dumbbell Row – Step-by-Step Guide
- Step 1: Set an adjustable bench to an incline (around 30 to 45 degrees) and lie face down with your chest resting on the bench. Your feet should be firmly planted on the floor for stability.
- Step 2: Hold a dumbbell in each hand with a neutral grip (palms facing each other). Let your arms hang down fully extended toward the floor.
- Step 3: Keeping your chest pressed against the bench and your core engaged, row the dumbbells upward toward your ribs by pulling your elbows back and keeping them close to your body.
- Step 4: Squeeze your shoulder blades together at the top of the movement, ensuring that your back muscles are fully engaged.
- Step 5: Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement. Repeat for the desired number of reps.
Neutral Grip Chest Supported Dumbbell Row Overview
The Neutral Grip Chest Supported Dumbbell Row is an excellent exercise for targeting the upper and middle back muscles, including the lats, traps, and rhomboids. The neutral grip provides a more comfortable position for the wrists and shoulders, making it ideal for those with joint concerns. The chest-supported position ensures that there is no strain on the lower back, allowing you to focus entirely on the back muscles without worrying about posture or balance.
This exercise is suitable for all fitness levels and is especially useful for individuals who want to isolate the back muscles while minimizing lower back involvement.
Benefits of Neutral Grip Chest Supported Dumbbell Rows
The Neutral Grip Chest Supported Dumbbell Row isolates the upper and middle back muscles without placing stress on the lower back, making it a safer option for those with lower back issues. The neutral grip reduces stress on the wrists and shoulders, allowing you to perform the exercise with more comfort and focus on muscle contraction.
This exercise also promotes balanced muscle development, as the chest-supported position eliminates the use of momentum, ensuring that each rep is performed with controlled, precise movement. This helps improve back strength and posture.
Neutral Grip Chest Supported Dumbbell Row Pro Tips & Advanced Techniques
Focus on squeezing your shoulder blades together at the top of the movement to fully engage your back muscles. Avoid using momentum to lift the weights—keep the movement controlled and deliberate. For an added challenge, try pausing at the top of the row for 1-2 seconds to increase time under tension. You can also perform slow negatives by lowering the dumbbells slowly to further engage the muscles.
Progression Plan for Neutral Grip Chest Supported Dumbbell Rows
| Level | Sets | Reps | Weight Progression |
|---|---|---|---|
| Beginner | 2-3 | 10-12 | Start with light dumbbells to master form and control. Focus on squeezing your shoulder blades at the top of each rep. |
| Intermediate | 3-4 | 10-12 | Increase the weight while maintaining a controlled movement. Ensure you’re not using momentum to lift the dumbbells. |
| Advanced | 4-5 | 12-15 | Use heavier dumbbells, incorporate slow negatives, or add a pause at the top to increase time under tension. |
Frequently Asked Questions (FAQs) of Neutral Grip Chest Supported Dumbbell Row
What muscles do Neutral Grip Chest Supported Dumbbell Rows target?
This exercise primarily targets the lats, rhomboids, and traps, along with the rear delts and biceps. The chest-supported position reduces lower back involvement, allowing you to focus entirely on the upper and middle back muscles.
Is the Neutral Grip Chest Supported Dumbbell Row suitable for beginners?
Yes, this exercise is beginner-friendly, as it provides back support and eliminates the risk of lower back strain. Start with lighter dumbbells to master the form before progressing to heavier weights.
How often should I include this exercise in my routine?
Incorporate Neutral Grip Chest Supported Dumbbell Rows into your back workout 1-2 times per week, allowing adequate recovery time between sessions.
What common mistakes should I avoid?
Avoid using momentum to lift the weights. Keep your chest pressed against the bench and focus on controlled reps, ensuring you’re pulling with your back muscles rather than your arms.
Can I perform this exercise with other equipment?
Yes, you can perform chest-supported rows using a barbell or cable machine. The key is to maintain the chest support to avoid lower back strain and isolate the back muscles.
