Neutral Grip Body Row. How-to, proper form and tips
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
(excerpt from 'Trekfit, Rameur prise neutre / Neutral grip body row'
by Trekfit)
How to and step by step instructions:
- Hold parallel bars having both hands in neutral grip, palms facing each other.
- Move your feet forward and straighten legs and core.
- Fully extend your arms, hanging in diagonal from the bars. This is the starting position.
- Bend your arms, bringing the chest higher, almost at chest height.
- 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.
Benefits:
- Strengthen back muscles.
- Very easy to adjust to your fitness level, by adjusting feet position.
Counting & gamification:
- Adjust the feet position to have 10 reps of maximum effort yet proper form.
- Aim for 3 series x10 in a session.
- Use also different grips, such as in Body Row, Mixed Grip Body Row or Supinated Grip Body Row.
Muscles worked and body parts involved:
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
