Back
The main muscle group listed for this exercise.
Exercise guide
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row is a beginner-friendly back exercise performed with dumbbells. It also involves the arms and shoulders.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
Bent Over Two-Dumbbell Row also involves arms, shoulders.
Strength
Movement pattern: pull. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Bent Over Two-Dumbbell Row
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workoutBeginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workoutBeginner Weight Loss Workout
A low-complexity circuit that keeps you moving while still building basic strength.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
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Bent Over Two-Dumbbell Row With Palms In is a beginner-friendly back exercise performed with dumbbells. It also involves the arms.
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Dumbbell Incline Row is a beginner-friendly back exercise performed with dumbbells. It also involves the arms and shoulders.
View exerciseOne-Arm Dumbbell Row
One-Arm Dumbbell Row is a beginner-friendly back exercise performed with dumbbells. It also involves the arms and shoulders.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Bent Over Two-Dumbbell Row.
What muscles does Bent Over Two-Dumbbell Row work?
Bent Over Two-Dumbbell Row primarily trains the back and also involves the arms and shoulders.
Is Bent Over Two-Dumbbell Row beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Bent Over Two-Dumbbell Row?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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