Bent Over Two-Dumbbell Row
A beginner strength exercise for the upper back, done with a dumbbell.
- Main muscles
- Upper back
- Also works
- Biceps, Lats and Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound
- Movement
- Pull
How to do the Bent Over Two-Dumbbell Row
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row With Palms InDumbbell · Beginner
Dumbbell Incline RowDumbbell · Beginner
One-Arm Dumbbell RowDumbbell · Beginner
Standing Dumbbell Upright RowDumbbell · Beginner
Dumbbell ShrugDumbbell · Beginner
Bent Over Barbell RowBarbell · Beginner
Bent Over One-Arm Long Bar RowBarbell · Beginner
Inverted RowBodyweight · Beginner
Questions
What muscles does the Bent Over Two-Dumbbell Row work?
Mainly the upper back, with the biceps, lats and shoulders helping.
Is the Bent Over Two-Dumbbell Row good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Bent Over Two-Dumbbell Row?
Good alternatives that train the upper back: Bent Over Two-Dumbbell Row With Palms In, Dumbbell Incline Row, One-Arm Dumbbell Row or Standing Dumbbell Upright Row.
How many sets and reps of the Bent Over Two-Dumbbell Row should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).