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Bent Over Two-Dumbbell Row With Palms In

The Bent Over Two-Dumbbell Row With Palms In primarily targets your Middle Back, with support from Biceps, Lats. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats

How to perform Bent Over Two-Dumbbell Row With Palms In

  1. Step 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. Step 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. Step 3. Slowly lower the weight again to the starting position as you inhale.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the neutral grip bent over row target?

This exercise primarily targets the latissimus dorsi, rhomboids, and middle trapezius. The palms-in position often allows for a greater range of motion and emphasizes the mid-back.

How should I position my torso for maximum effectiveness?

Hinge at the hips until your torso is nearly parallel to the floor while maintaining a neutral spine. Keeping the chest up prevents rounding of the back and ensures the tension remains on the target muscles.

What is a common mistake to avoid during the pulling phase?

Avoid using momentum or jerking the weights upward with your torso. Focus on driving the elbows toward the ceiling and squeezing the shoulder blades together at the top of the movement.

Is there a beginner-friendly alternative if I struggle with lower back stability?

The chest-supported dumbbell row on an incline bench is an excellent alternative. It isolates the back muscles by removing the need for the core to stabilize the spine in a bent-over position.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a weight that allows for a full contraction. This volume is effective for building muscle mass and improving back thickness.

Sample sets & reps for Bent Over Two-Dumbbell Row With Palms In

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Barbell Row — barbell
  • Bent Over One-Arm Long Bar Row — barbell
  • Bent Over Two-Arm Long Bar Row — barbell

See all Middle Back exercises →

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