Bent Over Two-Dumbbell Row With Palms In

Middle Back

Bent Over Two-Dumbbell Row With Palms In

Bent Over Two-Dumbbell Row With Palms In (Start)

Bent Over Two-Dumbbell Row With Palms In (End)

LevelBeginner EquipmentDumbbell MechanicCompound ForcePull

A two-dumbbell bent-over row with a neutral grip that keeps the elbows close and works the mid back and lats.

Strength

Primary musclesMiddle Back

Secondary musclesBiceps Lats

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %

Effort during a set6.1 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

1Pick up a dumbbell in each hand with palms facing each other.
2Hinge at the hips until your torso is near parallel to the floor.

How to perform

1Pull both dumbbells toward your hips, keeping your elbows near your sides.
2Squeeze your shoulder blades at the top.
3Lower the weights until your arms are straight.
4Keep your back flat for the whole set.