Strength · Recomp guide

Bent Over Two-Dumbbell Row

The bent over two-dumbbell row is a beginner strength exercise for your middle back, using dumbbell.

Main muscles
Middle back
Also works
Biceps, Lats, Shoulders
Equipment
Dumbbell
Level
Beginner
Bent Over Two-Dumbbell Row, starting position
Start
Bent Over Two-Dumbbell Row, end position
Finish

Setup

Hold a dumbbell in each hand and hinge forward with a flat back, knees slightly bent, arms hanging below your shoulders.

How to do it

  1. Brace your core.
  2. Row both dumbbells towards your hips.
  3. Squeeze your shoulder blades together.
  4. Lower slowly to straight arms.

Coaching cues

  • Pull to your hips, not your chest.
  • Neck long, eyes on the floor ahead.

Common mistakes

  • Rising up as you row.
  • Rounding your back.

Alternatives to the bent over two-dumbbell row

T-Bar Row with Handle Barbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Reverse Grip Bent-Over Rows Barbell Middle Back Shrug Dumbbell Bent Over One-Arm Long Bar Row Barbell Incline Bench Pull Barbell