Bent-Over Two-Dumbbell Row

GymDaze demonstration

Watch Bent-Over Two-Dumbbell Row

Technique

How to perform Bent-Over Two-Dumbbell Row

1. Stand holding a dumbbell in each hand with an overhand grip, palms facing back toward your legs.
2. Soften your knees and hinge at your hips until your torso is nearly parallel to the floor.
3. Let the dumbbells hang beneath your shoulders while keeping your back position and neck aligned.
4. Pull the dumbbells toward your sides with your elbows close to your torso; keep your torso still.
5. Pause briefly, then lower under control until your arms straighten.
6. Repeat without swinging or standing up between repetitions.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.