How to Do Bent Over Two-Dumbbell Row
Step-by-step instructions, muscles worked and workouts that use the bent over two-dumbbell row.
| Main muscles | Upper & Mid Back |
| Also works | Biceps, Lats, Shoulders |
| Equipment | Dumbbell |
| Level | Beginner |
| Type | Strength |
How to do it
- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your 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), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). 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.
- Repeat for the recommended amount of repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Dumbbell Back Workout for Intermediate6 exercises · about 47 min · DumbbellDumbbell Full Body Workout for Intermediate6 exercises · about 47 min · DumbbellDumbbell Upper Body Workout for Intermediate6 exercises · about 47 min · Dumbbell
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Gear for this exercise
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
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