Bent Over Two-Dumbbell Row With Palms In
How to do the Bent Over Two-Dumbbell Row With Palms In
- 1
With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the 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, squeezing your shoulder blades together. 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.
How to program the Bent Over Two-Dumbbell Row With Palms In
Sets and reps
As a compound movement, the Bent Over Two-Dumbbell Row With Palms In responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Bent Over Two-Dumbbell Row With Palms In is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Bent Over Two-Dumbbell Row With Palms In into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Bent Over Two-Dumbbell Row With Palms In work?
The Bent Over Two-Dumbbell Row With Palms In primarily targets the Middle Back. It also recruits the Biceps, Lats as supporting muscles.
What equipment do I need for the Bent Over Two-Dumbbell Row With Palms In?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Bent Over Two-Dumbbell Row With Palms In should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
