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Bent Over Two-Dumbbell Row

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.1

Out of 10

Excellent

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Bent Over Two-Dumbbell Row Images

Bent Over Two-Dumbbell Row
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Bent Over Two-Dumbbell Row
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Bent Over Two-Dumbbell Row Guide

Main Muscle: Middle Back

  1. 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.
  2. 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.
  3. Slowly lower the weight again to the starting position as you inhale.
  4. Repeat for the recommended amount of repetitions.

Caution:

  • This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
  • Ensure perfect form and never round the back as this can promote back injury.
  • Be cautious with the weight used; in case of doubt, use less weight rather than more.

Variations: You can perform the same exercise using a low pulley instead with a v-bar or with a barbell. This exercise can also be performed with supinated or neutral grips.



Alternative Exercises For Bent Over Two-Dumbbell Row

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  • Reviews & Tips
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of people found this tip helpful

Tip: Bent Over Two-Dumbbell Row

Exercise Rating
7/10

May 15, 2014 2:03 AM: Can this be as an alternative?

*****://www.youtube.com/watch?v=pYcpY20QaE8



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of people found this review helpful

Review: Bent Over Two-Dumbbell Row

Exercise Rating
9/10

Apr 27, 2014 1:18 PM: One of the best middle back lats exercise with dambells. I started with (10 10) 20kg's, works fine!



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of people found this review helpful

Review: Bent Over Two-Dumbbell Row

Exercise Rating
9/10

Apr 8, 2014 3:35 PM: My forearms seemed to feel the burn while doing this today. Does that mean I was gripping the dumbbells to tight and would it have taken any weight from back set??



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of people found this review helpful

Review: Bent Over Two-Dumbbell Row

Exercise Rating
8/10

Mar 25, 2014 7:49 PM: n/c



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of people found this review helpful

Review: Bent Over Two-Dumbbell Row

Exercise Rating
2/10

Mar 10, 2014 10:03 AM: I end up with pain in my back with this exercise.



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of people found this review helpful

Review: Bent Over Two-Dumbbell Row

Exercise Rating
10/10

Feb 5, 2014 11:25 PM: Incredible burn and pump in the back.



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of people found this tip helpful

Tip: Bent Over Two-Dumbbell Row

Exercise Rating
10/10

Jan 13, 2014 10:16 AM: as a newbie i find it important to have someone check your form for you. I also find it's important to think about the muscles you are using because it's easy to just do the motions without thinking and sometimes that ends up targetting the wrong areas/puts strains on places it shouldnt. this is something...+See More



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of people found this review helpful

Review: Bent Over Two-Dumbbell Row

Exercise Rating
9/10

Jan 6, 2014 3:36 PM: Old favourite, like to mix it up by using a bar sometimes.



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of people found this tip helpful

Tip: Bent Over Two-Dumbbell Row

Exercise Rating
9/10

May 9, 2013 12:54 PM: Just added to back day, definitely feel it when I squeeze at the top. Love it.



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of people found this review helpful

Review: Bent Over Two-Dumbbell Row

Exercise Rating
4/10

Mar 16, 2013 8:48 AM: I prefer to do T-bar rows as I find they hit my back more effectively



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