Bent Over Two-Dumbbell Row With Palms In

Also called neutral grip dumbbell row, bent over dumbbell row and two dumbbell row.

Works

Upper back, plus biceps and lats

Equipment

Dumbbells

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. 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.
2. Slowly lower the weight again to the starting position as you inhale.
3. Repeat for the recommended amount of repetitions.

Cues

• Hinge to near parallel, flat back.
• Palms facing in.
• Row to the hips, squeeze 1 second.
• Lower under control.

Common mistakes

• Torso rising each rep.
• Shrugging the weight up.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for