Bent Over Dumbbell Rows (Two Arms)
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- Muscles
- Lats, Traps, Biceps
- Equipment
- Dumbbell
- Style
- Strength
How to
How to Perform It Hold a dumbbell in each hand with a neutral or overhand grip. Hinge at the hips, pushing your glutes back, until your torso is roughly 45–75 degrees to the floor. Keep a slight bend in your knees. Let the dumbbells hang directly below your shoulders with arms fully extended. Keep your back flat, chest up, and core braced — avoid rounding your spine. Pull the dumbbells up toward your ribcage/hips, driving your elbows back and squeezing your shoulder blades together at the top. Pause briefly at the top of the movement. Lower the dumbbells back down under control to the starting position. Repeat for the desired number of repetitions. Key Coaching Cues Hinge from the hips, not the lower back Keep the spine neutral throughout — no rounding Lead with the elbows, not the hands Avoid using momentum or jerking the weight up Control the eccentric (lowering) phase rather than…
Adapted from wger; author: karthikrrk. CC-BY-SA 4