Bent Over Two-Dumbbell Row
A classic bent over row done with two dumbbells at once, pulling both weights up to the sides while the torso stays hinged forward. It suits beginners learning to build back strength.
How to do the bent over two-dumbbell row
- Hold a dumbbell in each hand with palms facing your body, feet at shoulder width.
- Bend your knees slightly and hinge forward at the hips until your torso is nearly parallel to the floor.
- Let the dumbbells hang straight down, then pull them up to your sides as you exhale.
- Keep your elbows close to your body and squeeze your back muscles at the top for a moment.
- Lower the dumbbells back down slowly as you inhale, keeping your torso still throughout.
Original library instructions (4 steps)
- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your 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.
- While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Standing up as you pull the weight, which turns the row into more of a shrug or deadlift.
- Rounding the lower back during the hinge; keep it flat by pushing your hips back.
- Using momentum to jerk the dumbbells up rather than pulling with a controlled, steady motion.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your head aligned with your spine rather than craning it up to look forward during the row.
- Save your workouts that use this row in GymPilot so you can repeat the same sets and reps next time.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the bent over two dumbbell row good for beginners?
Yes. It is a straightforward way to learn a hinged rowing position, and using two dumbbells at once keeps the movement simple to follow.
What muscles does the bent over two dumbbell row work?
It mainly works the back, with the biceps helping to bend the elbows and the shoulders assisting as you pull the weight up.
