How to Do Bent Over Two-Dumbbell Row With Palms In
Start and end of one clean rep of Bent Over Two-Dumbbell Row With Palms In.
Quick facts
| Primary muscle | Back |
|---|---|
| Secondary muscles | Biceps |
| Equipment | Dumbbell |
| Category | Strength |
How to perform Bent Over Two-Dumbbell Row With Palms In
- 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.
Muscles worked
- Back (primary): pulls the arms down and toward the torso and keeps the spine stable.
- Biceps (secondary): bends the elbow and turns the palm up during pulls and curls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Start each rep by pulling the shoulder blades in first, then drive with the elbows — think of pulling with the elbows, not the hands.
- Each side works on its own, so match the depth and speed of both arms and don't let the stronger side take over.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Yanking with the arms and forgetting the back, so the biceps give out before the target muscle does.
- Letting the dumbbells drift apart or clang together at the top instead of controlling the path.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Bent Over Two-Dumbbell Row With Palms In work?
Bent Over Two-Dumbbell Row With Palms In mainly works the back, with the biceps helping as secondary movers.
What equipment do I need for Bent Over Two-Dumbbell Row With Palms In?
Bent Over Two-Dumbbell Row With Palms In needs a pair of dumbbells.
How many sets and reps should I do for Bent Over Two-Dumbbell Row With Palms In?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Bent Over Two-Dumbbell Row With Palms In with a coach in your pocket
Gimmy is your AI gym buddy — it programs Bent Over Two-Dumbbell Row With Palms In into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access