The bent-over two-arm dumbbell row is an excellent back exercise because of its effectiveness in building mass and size developing stabilizer muscles. Having a strong and well developed back is important for lifting, pulling, preventing injuries and it’s imperative for looking aesthetic; which is why you’ll often see bodybuilders performing this movement.
Now, although bent-over two-arm barbell rows should be a staple in the routine of most people; it needs to be done safely and correctly in order to see results. But, when done properly it’s hard to beat for back and even bicep development.
In This Exercise
- Target Muscle Group: All back muscles (Latissimus Dorsi, Teres Major, Posterior Deltoid, Middle and Lower Trapezius, Rhomboids, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major)
- Type: Strength
- Mechanics: Compound
- Equipment: Bench, Dumbbells
- Difficulty: Intermediate
- Hold dumbbells at your sides with a neutral grip and a slightly wider than shoulder-width stance. Then bend the knees while bringing the torso downward (Just above parallel) while keeping your back straight and core tight.
- Elbows should be slightly bent while the arms hold the dumbells about a foot off the ground.
- Keep elbows close to the body throughout the movement.
- Pull the dumbbells upward toward and slightly past the lats while contracting the back muscles and inhaling.
- Then lower the dumbbells slowly while exhaling to the starting position.
- Repeat until reps are complete.
Variations & Tips
- You can perform this movement while seated on a bench.
- Always keep the back straight, knees bent, head in line with the torso, and core tight to prevent injury.
- Start light and work your way up.
- If you don’t feel the back muscles working then lighten up the weight and practice good form.
Watch: How to do a bent-over two-arm dumbbell row
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