Yesterday I wrote about weakness in the the scapula retractors being a limiting factor in the front squat and mentioned that we perform all different types of rowing exercises to help strengthen the upper back.
From this, the question was asked "what is the difference between a single arm DB row with a neutral grip compared to a single arm DB row performed with a pronated grip?
The main difference between these two exercises is that the lats are used more with the neutral grip whereas when you perform the exercise with a pronated grip, you work more the scapula retractors.
We use both variations regularly. If you want to target your scapula retractors more specifically, then opt for a pronated grip with the elbow out.
I like to use single arm work as the dumbbells allow you to use a greater range of motion than with a standard barbell row, you can also correct left to right discrepancies over time, and it requires more stabilization.
Using a thick grip, like those on our Watson Dumbbells, can also challenge the grip and help recruit more motor units.