Bent Over Two-Dumbbell Row
How to do the Bent Over Two-Dumbbell Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats, Shoulders
Dumbbell
How to do the Bent Over Two-Dumbbell Row
- 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.
Log it, see it on your body.
Every Bent Over Two-Dumbbell Row set you log feeds Ascend's anatomy heatmap — so your mid back volume is visible at a glance — and counts toward your bodyweight-strength tier.
More mid back exercises
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