Exercise

Bent Over Two-Dumbbell Row

Also known as: bent over dumbbell row, bent over db row, two dumbbell row, bent-over row

Bent Over Two-Dumbbell Row is a compound exercise for the middle back. Main target: middle back. Also works: lower lats, biceps short head, rhomboids and posterior deltoid. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Middle back

Secondary

Lower lats Biceps short head Rhomboids Posterior deltoid

How to do it

With 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.
While 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.
Slowly lower the weight again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.