Bent Over Two-Dumbbell Row With Palms In 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bent Over Two-Dumbbell Row With Palms In is a compound pulling exercise that primarily targets the trapezius muscles while strongly engaging the upper back and lats to drive the rowing motion. Performed in a bent-over hip hinge position with a neutral grip, the exercise also recruits the biceps and forearms to assist in elbow flexion and grip stability, while the shoulders contribute to controlled arm movement. The lower back plays an important stabilizing role by maintaining a flat, braced spine throughout the set, making proper posture essential for effective force transfer and injury prevention. Using dumbbells allows for a natural range of motion and balanced bilateral loading, helping improve upper-back strength, muscular coordination, and postural control.
How to Perform
Hold a dumbbell in each hand with a neutral grip, arms extended toward the floor and feet set in a stable stance.
Hinge at the hips while pushing them backward, lowering your torso close to parallel with the ground and keeping your spine neutral and core braced.
Let the dumbbells hang directly beneath your shoulders, maintaining tension through the upper back without rounding or arching the lower back.
Drive your elbows up and back, pulling the dumbbells toward the sides of your torso while actively drawing the shoulder blades inward and downward.
Reach the top position when the elbows pass the torso and the upper back is fully engaged, holding briefly to reinforce muscular control.
Lower the dumbbells in a slow, controlled manner until the arms are fully extended again, maintaining posture and tension throughout the descent.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep constant tension in the traps and upper back by avoiding full relaxation at the bottom of each repetition.
Initiate each pull by driving the elbows backward rather than lifting the dumbbells with the arms.
Maintain a strong hip hinge and braced core to protect the lower back and improve force transfer.
Use a controlled tempo, especially during the lowering phase, to maximize upper-back engagement.
Keep the dumbbells close to the torso to emphasize the traps and upper-back muscles.
Avoid excessive body movement or momentum, as this shifts load away from the target muscles.
Focus on squeezing the shoulder blades together at the top to enhance trap activation.
Choose a load that allows strict form throughout the set without compromising posture.
How Not to Perform
Do not round or excessively arch the lower back, as this increases spinal stress and reduces upper-back activation.
Do not jerk the dumbbells upward using momentum or hip drive, since this shifts tension away from the traps.
Do not let the shoulders shrug excessively toward the ears, which can overload the neck instead of the target muscles.
Do not pull the dumbbells too far forward or away from the torso, as this decreases upper-back efficiency.
Do not rush the lowering phase, because dropping the weights reduces muscular control and effective tension.
Do not allow the head to crane upward or drop downward, as poor neck alignment disrupts spinal stability.
Do not fully relax at the bottom of each repetition, which causes loss of tension in the traps and upper back.
Do not use a load that forces compensations or shortens the range of motion.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
