Exercise
Bent Over Two-Dumbbell Row With Palms In
Also known as: bent over two dumbbell row palms in, neutral grip DB row, hammer grip DB row, two dumbbell row neutral
Bent Over Two-Dumbbell Row With Palms In is a compound exercise for the middle back. Main target: middle back. Also works: biceps short head, rhomboids and posterior deltoid. Equipment: dumbbell.
Muscles worked
How to do it
- With 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.
- While 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.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Similar exercises
One-Arm Dumbbell Row
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Bent Over Two-Dumbbell Row
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Dumbbell Incline Row
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Alternatives with other equipment
Seated Cable Rows
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Inverted Row
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One-Arm Kettlebell Row
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