Bent-over two-dumbbell row

Hinged over soft knees with a dumbbell in each hand and nothing to lean on, both elbows draw back past the trunk: the unsupported hinge adds the trunk's work, the most of the rowing exercises compared.

Row family

Bent-over two-dumbbell row

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 forward over soft knees with a long, flat back, a dumbbell in each hand.
Draw both elbows back past the trunk, the shoulder blades squeezing together.
Lower until the arms are long, the back staying still.

Form cues

Hold the hinge throughout: no rising as the weights come up.
Choose a weight you can row without jerking.

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) ↗
Andersen 2008 · Specific strength training, reverse flies among its five exercises, relieved neck muscle pain (RCT) ↗
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.

Workouts that use it

Full-body dumbbell workout B · 35 min

Similar moves

Bent-over dumbbell row, palms in demonstrated on the 3D figure

3D demoBent-over dumbbell row, palms inIntermediate · 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 two-dumbbell row work?

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

What equipment do I need for the Bent-over two-dumbbell row?

A dumbbell.

Is the Bent-over two-dumbbell row 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 two-dumbbell row?

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

How do I make the Bent-over two-dumbbell row harder?

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