Neutral Grip Dumbbell Row

The neutral grip dumbbell row is a compound pulling exercise in which both palms face your torso while you hinge forward and row the weights toward your hips. It targets the lats and rhomboids, and it trains shoulder stability and everyday posture along the way. Why the neutral grip? Turning the palms in keeps the shoulder in a more comfortable path than a pronated grip, so most lifters pull heavier without the front of the shoulder complaining. Each arm also works on its own, which stops a stronger side from covering for a weaker one. How should you program it? Beginners can learn the hinge with light dumbbells and stay in the 10 to 12 rep range, while experienced lifters build back thickness with heavier sets of 6 to 8 reps. Three sets twice a week is a solid starting point.