Bent-over two-arm dumbbell row

Bent-over two-arm dumbbell row

Exercise details

  • Target muscle: The back in general

  • Synergists: Latissimus Dorsi, Teres Major, Posterior Deltoid, Middle and Lower Trapezius, Rhomboids, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major

  • Mechanics: Compound

  • Force: Pull

Starting position

  • Holding a dumbbell in each hand using a neutral (hammer) grip, stand with your feet shoulder-width apart.

  • Keeping a natural curvature of your spine, flex your hips and knees until your torso is horizontal or close to horizontal.

  • Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.


  • Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist.

  • Hold for a count of two and squeeze your back muscles.

  • Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.

  • Repeat.

Comments and tips

  • Keep your neck level and head up, and try to maintain a natural curvature of the spine.

  • Pull with your elbows, not with your biceps.

  • Keeping your torso horizontal (or close to horizontal) and your elbows tucked in will ensure that you activate the right muscles.

  • The bent-over two-arm dumbbell row is great for developing upper-body strength once you master form and are able to go heavy. However, start light to allow your lower back time to adapt.