Bent Over Two-Dumbbell Row

Also called dumbbell row (both arms), double dumbbell row and bent-over dumbbell row.

Works

Upper back, plus biceps, lats and shoulders

Equipment

Dumbbells

Level

Beginner

Type

Compound

How to do it

Setup. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your 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), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). 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 45°, back flat.
• Row to the hips, elbows back.
• Squeeze, then lower slow.

Common mistakes

• Standing up each rep.
• Rounding.

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.