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Two-Arm Dumbbell Row
PullCompoundDumbbellsBeginner
Muscles worked
Front
Back
Middle BackBicepsLatsShoulders
Instructions
- 1With 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.
- 2While 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.
- 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 Two-Arm Dumbbell Row
The two-arm dumbbell row allows for heavier loading than the unilateral version while strongly engaging the lower-back core to stabilize the forward-bent torso. It's an excellent foundational exercise for building back thickness and strength, best reserved for those who already have solid lumbar core control.
check_circleBenefits
- check_circleAllows heavier loading than the unilateral row
- check_circleGood simultaneous lower-back core engagement
- check_circleEffective foundational exercise for back thickness
lightbulbExecution tips
- lightbulbKeep the back flat with a slight natural arch
- lightbulbPull the elbows back while squeezing the shoulder blades
- lightbulbBend the knees slightly to ease the lower back
warningCommon mistakes
- warningBack rounding under the load
- warningTorso straightening during the pull
- warningToo much load that compromises technique
helpFrequently asked questions
What's the difference from the barbell row?expand_more
Dumbbells allow a slightly greater range of motion and more symmetrical back work.
Do I need a bench for this exercise?expand_more
No, it's done standing, but forward support can help protect the lower back if needed.
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