Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row is a strength – free-weight horizontal pull exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Latissimus dorsi, Deltoid
- Exercise type
- Strength – free-weight horizontal pull
Exercise technique
- Grip
Hold the dumbbells with palms facing your torso.
- Hips
Bend your knees slightly and push your hips back.
- Trunk
Keep your back naturally aligned and torso near parallel to the floor.
- Start
Let your arms hang beneath your shoulders.
- Pull
Drive your elbows backward beside you and bring the dumbbells toward your ribs.
- Squeeze
Briefly contract your back without lifting your torso.
- Return
Lower both dumbbells slowly at the same speed.
Key technique points
- Pull both weights together.
- Align neck and back.
- Keep knee angle fixed.
- Do not let the dumbbells drift forward.
- Exhale on the pull.
- Allow controlled forward shoulder reach.
Common mistakes
Bouncing the torso
Do not accelerate the dumbbells by extending your hips.
One side leading
Do not create an uncontrolled difference between right and left pulls.
Lifting the neck
Do not extend your head to look in the mirror while bent over.
Curling the wrists
Do not bring the weights closer through wrist movement.
Driving elbows too far back
Do not force upper arms far behind you and push shoulder heads forward.
Dropping the descent
Do not free-fall into the bottom position.
Frequently asked questions
Bent Over Two-Dumbbell Row: why is “Bouncing the torso” a mistake?
Do not accelerate the dumbbells by extending your hips.
Bent Over Two-Dumbbell Row: why is “One side leading” a mistake?
Do not create an uncontrolled difference between right and left pulls.
Bent Over Two-Dumbbell Row: why is “Lifting the neck” a mistake?
Do not extend your head to look in the mirror while bent over.
Bent Over Two-Dumbbell Row: why is “Curling the wrists” a mistake?
Do not bring the weights closer through wrist movement.
Bent Over Two-Dumbbell Row: why is “Driving elbows too far back” a mistake?
Do not force upper arms far behind you and push shoulder heads forward.
Bent Over Two-Dumbbell Row: why is “Dropping the descent” a mistake?
Do not free-fall into the bottom position.
What should I focus on when doing Bent Over Two-Dumbbell Row?
Pull both weights together. Align neck and back. Keep knee angle fixed. Do not let the dumbbells drift forward. Exhale on the pull. Allow controlled forward shoulder reach.
Related exercises
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Alternating Kettlebell Row
- Alternating Renegade Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.