Primary Muscles
Middle Back
Equipment
dumbbell
Level
beginner
Force
pull
Secondary Muscles
Biceps
Lats
Form Diagram
Start and end positions for Bent Over Two-Dumbbell Row With Palms In
Step-by-Step 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.
Safety note: This exercise information is for educational purposes only. Always warm up properly, use appropriate weight for your fitness level, and consult a qualified trainer or healthcare provider if you have any injuries or medical conditions.
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