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

If you can't perform the bent-over two-dumbbell row with palms in, choose single-arm dumbbell rows, chest-supported rows, inverted rows, seated cable rows, or TRX rows. Focus on scapular retraction and a flat back, pull elbows back toward the hips to maximize middle-back activation. Keep a neutral neck and hinge at the hips.

Original Exercise: Bent Over Two-dumbbell Row With Palms In

Bent Over Two-dumbbell Row With Palms In
Primary Muscle
Middle-back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Biceps, Lats
How to Perform Bent Over Two-dumbbell Row With Palms In
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Ranked Bent Over Two-dumbbell Row With Palms In Alternatives

Best Match
Bent Over Two-Dumbbell Row

1. Bent Over Two-Dumbbell Row

99.9% Match
Middle-back Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Two-Arm Kettlebell Row

2. Two-Arm Kettlebell Row

99.9% Match
Middle-back Kettlebell Intermediate Isolation
How to perform this exercise
  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.
Bent Over Two-Arm Long Bar Row

3. Bent Over Two-Arm Long Bar Row

99.4% Match
Middle-back Barbell Intermediate Isolation
How to perform this exercise
  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).
T-Bar Row With Handle

4. T-Bar Row With Handle

99.4% Match
Middle-back Barbell Intermediate Isolation
How to perform this exercise
  1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  2. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
  3. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
  4. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
  5. After a brief pause, return to the starting position.
Straight Bar Bench Mid Rows

5. Straight Bar Bench Mid Rows

95.4% Match
Middle-back Barbell Intermediate Isolation
How to perform this exercise
  1. Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
  2. Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
  3. After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.
Alternating Kettlebell Row

6. Alternating Kettlebell Row

91.7% Match
Middle-back Kettlebell Intermediate Isolation
How to perform this exercise
  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.
Bent Over One-Arm Long Bar Row

7. Bent Over One-Arm Long Bar Row

91.7% Match
Middle-back Barbell Intermediate Isolation
How to perform this exercise
  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 one arm 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 elbow 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: Do not allow for any swinging of the torso. Only the arm should move.
  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).
Sled Row

8. Sled Row

87.9% Match
Middle-back Other Intermediate Isolation
How to perform this exercise
  1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
  2. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
  3. To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
  4. Take a step or two back to get tension in the line and repeat.
Dumbbell Bent Over Row

9. Dumbbell Bent Over Row

85% Match
Lats Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Let your arms hang straight down towards the floor, with your elbows slightly bent.
  4. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Dumbbell Rear Delt Row_shoulder

10. Dumbbell Rear Delt Row_shoulder

84.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold a dumbbell in each hand with your palms facing your body.
  3. Bend forward at the waist, keeping your back straight and your core engaged.
  4. Extend your arms straight down towards the floor, with a slight bend in your elbows.
  5. Raise the dumbbells out to the sides, squeezing your shoulder blades together.

Why You Might Need a Bent Over Two-dumbbell Row With Palms In Alternative

You might substitute this row when low-back pain, limited equipment, or grip discomfort prevents a safe bent-over position. Chest-supported rows remove lumbar shear by supporting the torso; cue: brace the core and let the chest rest on the bench so scapular retraction drives the pull. If you lack dumbbells, inverted or TRX rows let you train horizontal pulling with less axial loading, set the bar low and keep the body rigid, squeezing the rhomboids at the top. For unilateral imbalances, single-arm rows allow independent loading and better range-of-motion control, keep the hips square and avoid torso rotation to isolate the middle back.

How to Choose the Right Substitute

Pick a substitute based on spinal loading, available load, and the muscle emphasis you need. If the lumbar spine is the limiting factor, choose chest-supported or seated rows, cue: maintain a neutral spine and initiate each rep by retracting the scapulae to hit the middle traps and rhomboids. For strength imbalances or unilateral weakness, pick single-arm rows and keep the elbow close to your torso to emphasize the middle back. If you only have bodyweight, use inverted rows and adjust foot position to scale difficulty while maintaining a straight plank line for consistent lat and mid-back recruitment.

Frequently Asked Questions

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.

What is the best bodyweight alternative to Bent Over Two-dumbbell Row With Palms In?

The inverted row is the best bodyweight substitute. Set a bar or TRX at waist height, keep your body rigid, pull your chest to the bar and squeeze the scapulae at the top; adjust foot placement to increase or decrease difficulty while preserving horizontal pulling mechanics.

Can I build muscle without doing Bent Over Two-dumbbell Row With Palms In?

Yes. Use progressive overload with alternatives like single-arm dumbbell rows, seated cable rows, or chest-supported rows while ensuring full scapular retraction and controlled tempo. Track load, volume, and range of motion to drive hypertrophy in the middle back.

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