10 Best Bent Over 2-dumbbell Row With Palms In Alternatives for Home

The Bent Over Two-dumbbell Row With Palms In is done standing with dumbbells. Ranked closest by our scoring: the Bent Over Two-dumbbell Row, the Two-arm Kettlebell Row and the Bent Over Two-arm Long Bar Row.

Bent Over Two-dumbbell Row With Palms In

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Bent Over Two-dumbbell Row With Palms In

The steps for the Bent Over Two-dumbbell Row With Palms In itself, so you can judge how close each substitute below really is.

Middle Back, with biceps, lats · Dumbbell · Intermediate · Compound

  1. 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.
  2. 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.
  3. Slowly lower the weight again to the starting position as you inhale.
  4. Repeat for the recommended amount of repetitions.

The 10 Best Bent Over Two-dumbbell Row With Palms In Alternatives

10 substitutes, ranked by how closely each one matches the Bent Over Two-dumbbell Row With Palms In on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Bent Over Two-dumbbell Row

    1. Bent Over Two-dumbbell Row

    99% match

    Middle Back · Intermediate · Compound

    It uses the same equipment and still works the middle back.

    • Dumbbell
    How to perform it
    1. 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.
    2. 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.
    3. Slowly lower the weight again to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: bent-over row, the same as the Bent Over Two-dumbbell Row With Palms In
    • Primary muscle: middle back, the same as the Bent Over Two-dumbbell Row With Palms In
    • Equipment: free weights, the same as the Bent Over Two-dumbbell Row With Palms In
    • Body position: standing, the same as the Bent Over Two-dumbbell Row With Palms In
  2. Two-arm Kettlebell Row

    2. Two-arm Kettlebell Row

    99% match

    Middle Back · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the middle back.

    • Kettlebell
    How to perform it
    1. Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
    2. Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Bent Over Two-dumbbell Row With Palms In
    • Equipment: free weights, the same as the Bent Over Two-dumbbell Row With Palms In
    • Body position: standing, the same as the Bent Over Two-dumbbell Row With Palms In
  3. Bent Over Two-arm Long Bar Row

    3. Bent Over Two-arm Long Bar Row

    99% match

    Middle Back · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the middle back.

    • Barbell
    How to perform it
    1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
    2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
    3. Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
    4. Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
    5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: bent-over row, the same as the Bent Over Two-dumbbell Row With Palms In
    • Primary muscle: middle back, the same as the Bent Over Two-dumbbell Row With Palms In
    • Equipment: free weights, the same as the Bent Over Two-dumbbell Row With Palms In
    • Body position: standing, the same as the Bent Over Two-dumbbell Row With Palms In
  6. Alternating Kettlebell Row

    6. Alternating Kettlebell Row

    92% match

    Middle Back · Intermediate · Compound

    Pick this when you want to work the middle back one side at a time.

    • Kettlebell
    How to perform it
    1. Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
    2. Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
    3. Lower the kettlebell in the working arm and repeat with your other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: middle back, the same as the Bent Over Two-dumbbell Row With Palms In
    • Equipment: free weights, the same as the Bent Over Two-dumbbell Row With Palms In
    • Body position: standing, the same as the Bent Over Two-dumbbell Row With Palms In

  8. 8. Sled Row

    88% match

    Middle Back · Intermediate · Compound

  10. 10. Dumbbell Rear Delt Row

    84% match

    Delts · Intermediate · Compound

Bent Over Two-dumbbell Row With Palms In FAQ

What muscles does Bent Over Two-dumbbell Row With Palms In work?

The primary targets are the middle-back muscles: rhomboids and middle trapezius, with significant latissimus dorsi and posterior deltoid involvement. The biceps assist; focus on scapular retraction and driving the elbow back toward the hip for optimal activation.

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