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Middle Back

Bent Over Two-Dumbbell Row

Bent Over Two-Dumbbell Row (Start)Bent Over Two-Dumbbell Row (End)
LevelBeginnerEquipmentDumbbellMechanicCompoundForcePull

A hinged row with two dumbbells pulled at once for the mid back and lats.

Strength
Primary musclesMiddle Back
Secondary musclesBicepsLatsShoulders

Energy burned

≈ 24 kcalFor 3 × 8–12, rest 90s · ≈ 4.2 kcal/min

Estimate range 18–30 kcal (±25 %)

Muscle mass worked12 %
Effort during a set7.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand holding a dumbbell in each hand and hinge forward with your back flat.
  2. 2Let your arms hang beneath your shoulders.

How to perform

  1. 1Row both dumbbells toward your hips.
  2. 2Squeeze your shoulder blades.
  3. 3Lower the weights slowly.
  4. 4Hold your hinge as you repeat.

Alternatives

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More with Dumbbell

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Stretches for Middle Back

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