Bent Over Two-Dumbbell Row

How to do the Bent Over Two-Dumbbell Row

1. 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.
2. 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.
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, shoulders
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 Bent Over Barbell Row Barbell Reverse Grip Bent-Over Rows Barbell

Harder than the Bent Over Two-Dumbbell Row

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

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 work?

The Bent Over Two-Dumbbell Row primarily works the mid back, with the biceps, lats, and shoulders as secondary movers. Bent Over Barbell Row, Dumbbell Incline Row, and One-Arm Dumbbell Row train the same muscle, across 8 equipment types.

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

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 suitable for beginners?

Yes, the Bent Over Two-Dumbbell Row 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 go in a workout?

Early — the Bent Over Two-Dumbbell Row is compound, working 4 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

Bent Over Barbell Row Barbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Reverse Grip Bent-Over Rows Barbell Seated Cable Rows Cable Machine Smith Machine Bent Over Row Machine