Bent-over dumbbell row, palms in

Hinged over soft knees with the dumbbells hanging palms in, the elbows draw back close to the sides until the weights reach the ribs: the unsupported two-dumbbell row, which loads the trunk and spine more than supported rows.

Row family

Bent-over dumbbell row, palms in

Harder option

DemandMedium

Equipment requiredA dumbbell

Muscle focusBack · Biceps · Shoulders · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Hinge over soft knees, a dumbbell in each hand hanging with the palms facing in.
Draw the elbows back close to the sides until the weights reach the ribs.
Lower them.

Form cues

Keep the back flat.
Don't jerk the weights up.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Fenwick 2009 · Rowing exercises compared: the bent-over row loads the trunk and spine most (EMG, JSCR) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders, Hamstrings.

Equipment

A dumbbell

Level

Intermediate. See the easier and harder options above.

Similar moves

Bent-over two-dumbbell row demonstrated on the 3D figure

3D demoBent-over two-dumbbell rowIntermediate · A dumbbell

Smith machine bent-over row demonstrated on the 3D figure

3D demoSmith machine bent-over rowIntermediate · Strength machine

Underhand bent-over barbell row demonstrated on the 3D figure

3D demoUnderhand bent-over barbell rowAdvanced · A barbell

Alternating bent-over kettlebell row demonstrated on the 3D figure

3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebell

Bent-over two-kettlebell row demonstrated on the 3D figure

3D demoBent-over two-kettlebell rowIntermediate · A kettlebell

Bent Over One-Arm Long Bar Row demonstrated on the 3D figure

3D demoBent Over One-Arm Long Bar RowBeginner · A barbell

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Questions people ask

What muscles does the Bent-over dumbbell row, palms in work?

Mainly the back, with help from the biceps, shoulders and hamstrings.

What equipment do I need for the Bent-over dumbbell row, palms in?

A dumbbell.

Is the Bent-over dumbbell row, palms in good for beginners?

It is graded intermediate. If it is too hard right now, start with the Supported single-arm dumbbell row.

What is an easier alternative to the Bent-over dumbbell row, palms in?

Try the Supported single-arm dumbbell row. Both are written steps in the same progression.

How do I make the Bent-over dumbbell row, palms in harder?

Progress to the Bent-over barbell row, or add load, range or slower lowering once your form is solid.