Exercises
Exercises
Bent Over One Arm Rows (Dumbbell, Neutral Grip)
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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.
See this lesson’s sourcesbacklatscompounddumbbellupper-body
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Exercise demo
In one line
Single-arm dumbbell row (neutral grip) working the latissimus dorsi (lower lats).
Detail
The bent-over one-arm dumbbell row (neutral grip) has the latissimus dorsi (MEO lower lats) as the primary muscle, with biceps brachii, brachialis, and brachioradialis secondary. For one-arm rows, ensure the trunk is square before the movement begins.
Key facts
- Primary: Latissimus Dorsi (MEO lower lats).
- Secondary: Biceps Brachii, Brachialis, Brachioradialis.
- Square the trunk before starting the movement.
Connections
- Latissimus Dorsi — primary mover.
- Biceps Brachii / Brachialis / Brachioradialis — secondary.
- Seated Rows — related row.
Sources
Historical reference · reference manual (page cited)
p.180p.596p.612
Cited authorities in source: none specified for this entry.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.
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Bent Over One Arm Rows (Dumbbell, Neutral Grip)
Biceps BrachiiBrachialisBrachioradialisLatissimus DorsiSeated RowsAtlas Connections
Biceps Brachii
The strongest flexor of the elbow joint (long and short heads); flexes the elbow, supinates the forearm, and weakly flexes the shoulder; a 2-joint muscle (ROM 135°).Brachialis
The only pure flexor of the elbow joint; pulls on the ulna, which does not rotate.Brachioradialis
A forearm flexor that flexes the elbow and both supinates and pronates the forearm.Latissimus DorsiClosely related
A 2-joint back muscle; its strongest action is adduction (drawing the arm to the side from side-horizontal, rotating inward), with extension second.Seated RowsClosely related
Seated cable row; a neutral grip emphasizes the lats (shoulder extension), while a pronated grip emphasizes the traps, rhomboids and posterior delts.The Mind-Muscle Connection — Why You Can't Always "Feel" a Muscle Working
"Feeling" a muscle work is really a question of which motor units yourIntensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.