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Lats · Intermediate

Dumbbell Pronated Grip Row

Bent-over dumbbell row performed with a fixed palm-down grip to emphasize upper-back and rear-shoulder involvement.

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Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hinge with knees softly bent, spine neutral, and a dumbbell in each hand held palm-down.
  2. 02Let the arms hang beneath the shoulders and brace the trunk.
  3. 03Row toward the lower ribs while keeping the pronated grip and back angle fixed.
  4. 04Pause without shrugging or letting the shoulders roll forward.
  5. 05Lower to full arm extension under control.

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