Neutral Grip Body Row. How-to, proper form and tips

Neutral Grip Body Row icon

The Neutral Grip Body Row is a variation of the Body Row with the hands in neutral grip. It strengthens the upper back and shoulders.

Video demonstration

How to and step by step instructions:

  1. Hold parallel bars having both hands in neutral grip, palms facing each other.
  2. Move your feet forward and straighten legs and core.
  3. Fully extend your arms, hanging in diagonal from the bars. This is the starting position.
  4. Bend your arms, bringing the chest higher, almost at chest height.
  5. Stay there a few seconds and extend the arms again, lowering yourself to the initial position.

Hints & tips:

  • The more horizontal, the hardest is the move.
  • Choose higher bars for an easier variation.
  • Put your feet closer to the shoulder, leading to higher inclination, for an easier variation.


  • Strengthen back muscles.
  • Very easy to adjust to your fitness level, by adjusting feet position.

Counting & gamification:

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Upper Back

Secondary muscles: Biceps, Forearms, Chest

Other names

The exercise can be found with other names. Examples are:

  • Neutral Grip Body Row
  • Neutral Grip Inverted Row
  • Neutral Grip Bodyweight Row
  • Neutral Grip Horizontal Pull Up
  • Hammer Row

Grip Variations for Body Row

Muscle: Shoulder

Muscle: Upper back

Collection: Body Row variantions

Category: Bodyweight