Bent Over Two-Dumbbell Row With Palms In

About This Exercise

The Bent Over Two-Dumbbell Row is a foundational strength exercise that builds thickness and stability across your entire back. By pulling the weights with a neutral grip, you effectively target your lats, rhomboids, and rear delts while also engaging your core and biceps.

1Setup

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). 2. Hinge at your hips, pushing your glutes back and lowering your torso until it is nearly parallel to the floor. Keep a slight bend in your knees. 3. Allow your arms to hang straight down, directly under your shoulders, with the dumbbells positioned beside your shins. 4. Brace your core and maintain a neutral spine, with your neck in line with your back, looking at the floor a few feet ahead.

2Execution

1. Initiate the movement by pulling the dumbbells upward toward your lower ribs, leading with your elbows. Keep your torso stationary. 2. Squeeze your shoulder blades together at the top of the movement, holding the contraction for a brief moment. 3. Slowly lower the dumbbells back to the starting position with control, taking 2-3 seconds on the descent. 4. Repeat for the desired number of repetitions, maintaining a smooth, controlled tempo throughout the set.

Pro Tips

• Lead with your elbows, not your hands.
• Imagine squeezing a pencil between your shoulder blades at the top of the movement.
• Keep your core braced to prevent your lower back from rounding.
• Avoid using momentum by keeping your torso completely still.