Two-Arm Dumbbell Row
Upper backCompoundPullDumbbellsIntermediate
Bent-over row holding a dumbbell in each hand. Allows a wide range of motion and symmetric work across the whole back.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Hold a dumbbell in each hand with a neutral grip.
- 2.Hinge your torso 45-60 degrees with a neutral spine and knees bent.
- 3.Pull the dumbbells toward your hips, driving your elbows back.
- 4.Squeeze your shoulder blades at the top and lower under control to full extension.
Common mistakes
- ●Standing up with momentum to lift the weight
- ●Rounding the lower back
- ●Not retracting the shoulder blades
- ●Flaring the elbows too much
Proper technique
Keep your torso static and hinged throughout the set. Drive your elbows close to your body and back. Squeeze your shoulder blades together on every rep.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
- Mid traps
- Lower traps
- Rhomboids
Secondary
- Biceps brachii
- Rear deltoid
- Spinal erectors
- Teres major
- Core
- Infraspinatus
- Teres minor