Hominin · exercise
Bent Over Two-Dumbbell Row With Palms In
Bent Over Two-Dumbbell Row With Palms In is a beginner strength exercise using dumbbell. It works the middle back, with help from the biceps and lats.
beginnerdumbbellpull movementcompoundstrength
- Main muscles
- middle back
- Also works
- biceps, lats
How to do it
- 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.
- 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.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Bent Over Two-Dumbbell Row · dumbbell, beginner
- Dumbbell Incline Row · dumbbell, beginner
- One-Arm Dumbbell Row · dumbbell, beginner
- Middle Back Shrug · dumbbell, intermediate
- Bent Over Barbell Row · barbell, beginner
- Bent Over One-Arm Long Bar Row · barbell, beginner
- Incline Bench Pull · barbell, beginner
- Inverted Row · other, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).