Back
The main area this variation is designed to train.
Exercise guide
Bent Over Two-Dumbbell Row With Palms In
Learn how to do the Bent Over Two-Dumbbell Row With Palms In exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Back
Secondary support can come from Arms.
Strength
Movement pattern: pull. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Bent Over Two-Dumbbell Row With Palms In
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
- 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.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the back region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row is a beginner strength that mainly trains your back using dumbbell.
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View exerciseOne-Arm Dumbbell Row
One-Arm Dumbbell Row is a beginner strength that mainly trains your back using dumbbell.
View exerciseStanding Dumbbell Upright Row
Standing Dumbbell Upright Row is a beginner strength that mainly trains your back using dumbbell.
View exerciseFAQ
Common questions about Bent Over Two-Dumbbell Row With Palms In.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Bent Over Two-Dumbbell Row With Palms In work?
Bent Over Two-Dumbbell Row With Palms In mainly works the back. It can also involve arms depending on your setup and range of motion.
Is Bent Over Two-Dumbbell Row With Palms In beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Bent Over Two-Dumbbell Row With Palms In?
You will usually need Dumbbell for this variation.
How should I progress Bent Over Two-Dumbbell Row With Palms In?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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