maratoolBent Over Two-Dumbbell Row With Palms In
How to do the bent over two-dumbbell row with palms in
- 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.
- 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.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Muscles worked
The prime movers are the rhomboids and mid-trapezius, which draw the shoulder blades together and back down the ribcage.
Because more than one joint is moving, the work does not stay in one place: the biceps add force at the elbow; the lats keep the upper arm drawn in toward the torso.
Every exercise for:Middle backBicepsLats
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.
Every exercise using:Dumbbell
These train the middle back too, using equipment this one does not:
- Incline Bench Pullbarbell
- Leverage High Rowmachine
- One-Arm Kettlebell Rowkettlebell
- Rhomboids-SMRfoam roll
- Seated Cable Rowscable
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 37 middle back exercises in this database, 21 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.