Two-Arm Dumbbell Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Hold a dumbbell in each hand, hinge forward at the hips to about forty-five degrees, and let the weights hang straight down.
• Keep your spine neutral, brace your core, and engage your shoulder blades to create a solid base.
• Pull the dumbbells toward your lower chest by driving your elbows back and squeezing the shoulder blades together.
• Squeeze the upper back muscles at the peak contraction, then lower the dumbbells slowly back to the starting position.

Common mistakes

• Rounding the lower back, which shifts the load to the spine and increases injury risk.
• Using momentum to shrug or bounce the torso up and down to lift the weights.
• Pulling with the biceps and hands instead of initiating the pull with the elbows.

Frequently asked questions

What is the difference between a neutral grip and a pronated grip for this exercise?

A neutral grip (palms facing) targets the lats and middle back more, while a pronated grip (palms back) shifts more emphasis to the upper back and rear delts.

How far should I bend forward during the row?

Aim for a torso angle between thirty and forty-five degrees from horizontal, ensuring you can maintain a neutral spine without pain.

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