One Arm Neutral Grip Dumbbell Row – Bench Support

Learn how to do One Arm Neutral Grip Dumbbell Row – Bench Support with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Lats BicepsTraps Dumbbells

One Arm Neutral Grip Dumbbell Row – Bench Support is a Dumbbells exercise that primarily targets the Lats, with secondary activation of the Biceps, Traps. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do One Arm Neutral Grip Dumbbell Row – Bench Support

A unilateral rowing movement performed with aneutral grip (palms facing each other), using a bench for support to stabilize the torso.


Instructions:


  • Place your right knee and hand on a flat bench, holding a dumbbell in your left hand with a neutral grip.

  • Keep your back straight, core engaged, and shoulders square to the floor.

  • Pull the dumbbell toward your torso by driving your elbow back along your body.

  • Squeeze your back muscles at the top of the movement.

  • Lower the dumbbell slowly to the starting position and repeat.

  • Complete all reps on one side before switching.


Common mistakes:


  • Rounding the lower back

  • Rotating the torso during the pull

  • Using momentum instead of controlled movement

  • Not fully engaging the lats

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Muscles & equipment

Primary muscleLatsSecondary muscleBicepsSecondary muscleTraps
EquipmentDumbbells

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: One Arm Neutral Grip Dumbbell Row – Bench Support

Type
Dumbbells exercise
Primary muscle
Lats
Secondary muscles
Biceps, Traps
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

More Lats Exercises

Assisted Pull-Up Machine
MET 4.5

Assisted Pull-Up Machine

  • Guided Machine
Assisted Pull-Up – Neutral Grip
MET 4.5

Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell

FAQ: One Arm Neutral Grip Dumbbell Row – Bench Support

What muscles does One Arm Neutral Grip Dumbbell Row – Bench Support work?

One Arm Neutral Grip Dumbbell Row – Bench Support primarily targets the Lats, with secondary engagement of the Biceps, Traps.

How do you do One Arm Neutral Grip Dumbbell Row – Bench Support correctly?

A unilateral rowing movement performed with a neutral grip (palms facing each other), using a bench for support to stabilize the torso. Instructions:...

Is One Arm Neutral Grip Dumbbell Row – Bench Support good for beginners?

One Arm Neutral Grip Dumbbell Row – Bench Support has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for One Arm Neutral Grip Dumbbell Row – Bench Support?

One Arm Neutral Grip Dumbbell Row – Bench Support requires: Dumbbells.

What are the benefits of One Arm Neutral Grip Dumbbell Row – Bench Support?

One Arm Neutral Grip Dumbbell Row – Bench Support strengthens the Lats, engages the Biceps and Traps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to One Arm Neutral Grip Dumbbell Row – Bench Support?

Similar exercises to One Arm Neutral Grip Dumbbell Row – Bench Support include Barbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine, Landmine Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is One Arm Neutral Grip Dumbbell Row – Bench Support better than Barbell Bent Over Row?

Both One Arm Neutral Grip Dumbbell Row – Bench Support and Barbell Bent Over Row target the Lats. One Arm Neutral Grip Dumbbell Row – Bench Support uses Dumbbells, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine
Low Row – Machine
MET 4.5

Low Row – Machine

  • Machine

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