Bent Over Two-Dumbbell Row
How to do the Bent Over Two-Dumbbell Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats, Shoulders
Dumbbell
How to do the Bent Over Two-Dumbbell Row
- 1
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.
- 2
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.
- 3
Slowly lower the weight again to the starting position as you inhale.
- 4
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Bent Over Two-Dumbbell Row set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Bent Over Two-Dumbbell Row fits
The Bent Over Two-Dumbbell Row shows up in training built around a specific goal. See how it fits:
More mid back exercises
Bent Over Two-Dumbbell Row: common questions
What muscles does the Bent Over Two-Dumbbell Row work?
The Bent Over Two-Dumbbell Row primarily works the Mid Back. It also recruits the Biceps, Lats and Shoulders as supporting muscles.
Is the Bent Over Two-Dumbbell Row suitable for beginners?
Yes. The Bent Over Two-Dumbbell Row is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Bent Over Two-Dumbbell Row?
To do the Bent Over Two-Dumbbell Row you'll need a dumbbell.
Is the Bent Over Two-Dumbbell Row a compound or isolation exercise?
The Bent Over Two-Dumbbell Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Bent Over Two-Dumbbell Row with correct form?
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. Follow the full step-by-step above for the complete movement.
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