Bent Over Two-Dumbbell Row With Palms In
Bent Over Two-Dumbbell Row With Palms In is a strength – neutral-grip 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
- Exercise type
- Strength – neutral-grip horizontal pull
Exercise technique
- Grip
Grasp the dumbbells with palms facing each other.
- Hinge
Push your hips back and incline your torso forward.
- Spine
Maintain natural alignment from head to sacrum.
- Hang
Hold the dumbbells parallel beneath your shoulders.
- Lift
Retract your shoulder blades and bend your elbows to pull the weights beside you.
- Top
Pause with neutral wrists and a stable torso.
- Lower
Slowly extend your arms without turning your hands.
Key technique points
- Keep palms facing each other.
- Keep dumbbell paths parallel.
- Drive your elbows backward.
- Use breathing to establish lower-back support.
- Keep your neck long at the bottom.
- Maintain torso angle.
Common mistakes
Turning the palms
Do not repeatedly change the neutral variation through uncontrolled grip rotation during the pull.
Rounding the back
Do not lose natural lower-back alignment under the bent-over load.
Colliding the dumbbells
Do not swing your hands together at the bottom.
Shoulders toward the ears
Do not replace the back pull with a shrug.
Hip momentum
Do not keep raising torso angle as the load becomes difficult.
Excessively short pull
Do not end elbow travel before it develops and merely jiggle the weights.
Frequently asked questions
Bent Over Two-Dumbbell Row With Palms In: why is “Turning the palms” a mistake?
Do not repeatedly change the neutral variation through uncontrolled grip rotation during the pull.
Bent Over Two-Dumbbell Row With Palms In: why is “Rounding the back” a mistake?
Do not lose natural lower-back alignment under the bent-over load.
Bent Over Two-Dumbbell Row With Palms In: why is “Colliding the dumbbells” a mistake?
Do not swing your hands together at the bottom.
Bent Over Two-Dumbbell Row With Palms In: why is “Shoulders toward the ears” a mistake?
Do not replace the back pull with a shrug.
Bent Over Two-Dumbbell Row With Palms In: why is “Hip momentum” a mistake?
Do not keep raising torso angle as the load becomes difficult.
Bent Over Two-Dumbbell Row With Palms In: why is “Excessively short pull” a mistake?
Do not end elbow travel before it develops and merely jiggle the weights.
What should I focus on when doing Bent Over Two-Dumbbell Row With Palms In?
Keep palms facing each other. Keep dumbbell paths parallel. Drive your elbows backward. Use breathing to establish lower-back support. Keep your neck long at the bottom. Maintain torso angle.
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.