Bent Over Two-Dumbbell Row With Palms In

The Bent Over Two-Dumbbell Row With Palms In is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthbeginnerdumbbellpullcompound
Bent Over Two-Dumbbell Row With Palms In - starting position

Starting position

Bent Over Two-Dumbbell Row With Palms In - ending position

Ending position

Muscles Worked

Primary Middle Back
Secondary Biceps Lats

The middle back handles the primary load during this movement. The biceps and lats assist as stabilizers throughout the range of motion.

How to Bent Over Two-Dumbbell Row With Palms In

  1. 1

    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.

  2. 2

    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.

  3. 3

    Slowly lower the weight again to the starting position as you inhale.

  4. 4

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

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Bent Over Two-Dumbbell Row - starting position

Bent Over Two-Dumbbell Row

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Frequently Asked Questions

What muscles does the Bent Over Two-Dumbbell Row With Palms In work?

The Bent Over Two-Dumbbell Row With Palms In primarily works the Middle Back. Secondary muscles include the Biceps, Lats, which assist during the movement.

Is the Bent Over Two-Dumbbell Row With Palms In good for beginners?

Yes, the Bent Over Two-Dumbbell Row With Palms In is suitable for beginners. Start with light weight to master the 4-step form before adding load.

What equipment do I need for the Bent Over Two-Dumbbell Row With Palms In?

You need dumbbell to perform the Bent Over Two-Dumbbell Row With Palms In. Most commercial gyms will have this available.

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