Quick Answer
Bent-Over Neutral Grip Row is a beginner strength exercise that targets your middle back. It uses a dumbbell. Stand feet shoulder-width, dumbbell in each hand, palms facing each other (neutral grip).
Video Tutorial
How to Perform the Bent-Over Neutral Grip Row
- 1
Stand feet shoulder-width, dumbbell in each hand, palms facing each other (neutral grip).
- 2
Slightly bend knees, hinge hips, back straight, torso near parallel to floor.
- 3
Let dumbbells hang straight down below shoulders.
- 4
Exhale, pull dumbbells towards torso, keeping elbows close to body.
- 5
Squeeze shoulder blades.
- 6
Pause briefly.
- 7
Inhale, slowly lower dumbbells back to start.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Bent-Over Neutral Grip Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bent-Over Neutral Grip Row work?
The Bent-Over Neutral Grip Row primarily works your middle back. Secondary muscles include the biceps, lats and traps.
What equipment do I need for the Bent-Over Neutral Grip Row?
The Bent-Over Neutral Grip Row needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Bent-Over Neutral Grip Row suitable for beginners?
Yes. The Bent-Over Neutral Grip Row is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Bent-Over Neutral Grip Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bent-Over Neutral Grip Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.