Bent Over Two-Dumbbell Row With Palms In
Muscles worked
Instructions
- 1With 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.
- 2While 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.
- 3Slowly lower the weight again to the starting position as you inhale.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bent Over Two-Dumbbell Row With Palms In
The bent-over two-dumbbell row with palms in is a fundamental compound movement for building the mid-back, lats, and biceps. Bent forward with a straight back and the dumbbells hanging in front of you, palms facing each other, you pull the weights up to your sides while squeezing the shoulder blades together. The neutral grip is often more comfortable on the shoulders and wrists than an overhand grip, making it a great option for lifters who feel joint discomfort with a barbell. Using dumbbells also allows a free path for each arm, promoting better symmetry in back development on both sides.
check_circleBenefits
- check_circleBuilds the mid-back, lats, and biceps
- check_circleNeutral grip is more comfortable for the shoulders and wrists
- check_circlePromotes better symmetry between both sides of the back
- check_circleA simple, accessible compound movement for all levels
lightbulbExecution tips
- lightbulbKeep the back straight and head up throughout the movement
- lightbulbKeep the torso stationary, only the arms should move
- lightbulbSqueeze the shoulder blades together at the top
- lightbulbControl the descent well to benefit from the full stretch
- lightbulbChoose a load that lets you keep the back stable
warningCommon mistakes
- warningRounding the back while bending the torso forward
- warningUsing torso momentum to help lift the dumbbells
- warningPulling mainly with the arms instead of the back
- warningLoading too heavy to the point of breaking posture
helpFrequently asked questions
How is this different from an overhand dumbbell row?expand_more
The neutral grip engages the biceps a bit more and stays joint-friendly, while an overhand grip slightly increases trap involvement.
Can I do this with one dumbbell at a time?expand_more
Yes, in a unilateral version, which better isolates each side of the back and helps correct imbalances.
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