Back · Dumbbell · Compound · Beginner
Bent Over Two-Dumbbell Row With Palms In
PrimarySecondary
- Main muscles
- Upper Back
- Also working
- Biceps, Lats
How to do it
- With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
Swaps on other equipment
Each has the upper back as its main muscle and is also a pull, on a different piece of equipment.
Other upper back exercises
- Bent Over One-Arm Long Bar Row · Barbell
- Bent Over Two-Arm Long Bar Row · Barbell
- Bent Over Two-Dumbbell Row · Dumbbell
- Bodyweight Mid Row · Other
- Dumbbell Incline Row · Dumbbell
- Incline Bench Pull · Barbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake