Pronated Grip Dumbbell Bent Over Scapular Retraction To Row
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How To Do A Pronated Grip Dumbbell Bent Over Scapular Retraction To Row Exercise Demonstration Video and Guide
The Pronated Grip Dumbbell Bent Over Scapular Retraction To Row is a two part exercise that primarily isolates your back, while reducing the contraction in your biceps.
To get started:
- While holding a pair of dumbbells with a palms facing you pronated grip, bend at your hips and knees to lower your upper body until it’s close to parallel to the ground.
- With your arms fully extended with the dumbbells hanging straight down, initiate the movement by first shrugging your shoulders to pull your shoulder blades together, and hold for 2 seconds.
- After 2 seconds, begin the row by bending your elbows and raising them out to the side, as you pull the dumbbells to the sides of your chest.
- Continue to squeeze your shoulder blades together, then under control, lower the dumbbells back to the starting position.
- Repeat.
Advanced Variation
Beginner Variation
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.