Bent Over Two-Dumbbell Row With Palms In

How to do the Bent Over Two-Dumbbell Row With Palms In

1. 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.
2. 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.
3. Slowly lower the weight again to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Alternating Renegade Row Kettlebell One-Arm Kettlebell Row Kettlebell Two-Arm Kettlebell Row Kettlebell Alternating Kettlebell Row Kettlebell Bent Over Barbell Row Barbell

Harder than the Bent Over Two-Dumbbell Row With Palms In

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Bent Over Two-Dumbbell Row With Palms In with

Opposing chest work — alternate sets without extra rest.

Decline Dumbbell Bench Press chest Decline Dumbbell Flyes chest Dumbbell Bench Press chest Dumbbell Bench Press with Neutral Grip chest

Common questions

What muscles does the Bent Over Two-Dumbbell Row With Palms In work?

The Bent Over Two-Dumbbell Row With Palms In primarily works the mid back, with the biceps and lats as secondary movers. Alternating Renegade Row, Bent Over Barbell Row, and Bent Over One-Arm Long Bar Row train the same muscle, across 8 equipment types.

What equipment do you need for the Bent Over Two-Dumbbell Row With Palms In?

Dumbbells. Without dumbbells, Inverted Row, Alternating Renegade Row, and One-Arm Kettlebell Row train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Bent Over Two-Dumbbell Row With Palms In suitable for beginners?

Yes, the Bent Over Two-Dumbbell Row With Palms In is rated beginner. One Arm Chin-Up, Mixed Grip Chin, and Alternating Renegade Row are the progressions from here.

Where should the Bent Over Two-Dumbbell Row With Palms In go in a workout?

Early — the Bent Over Two-Dumbbell Row With Palms In is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Decline Dumbbell Bench Press and Decline Dumbbell Flyes later.

Similar exercises

Alternating Renegade Row Kettlebell Bent Over Barbell Row Barbell 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 Equipment