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Bent Over Two-Dumbbell Row With Palms In

Mid backDumbbellBeginnerCompound
Bent Over Two-Dumbbell Row With Palms In — start position
Start
Bent Over Two-Dumbbell Row With Palms In — finish position
Finish
Muscles worked
PrimaryMid back
SecondaryBiceps, Lats

How to do it

  1. 01

    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. 02

    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. 03

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

  4. 04

    Repeat for the recommended amount of repetitions.

In the app

Bent Over Two-Dumbbell Row With Palms In appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With cable
With kettlebell

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