Bent over dumbbell rows (two arms)

Muscles worked

Also works

You need

How to do it

1. How to Perform It
2. Hold a dumbbell in each hand with a neutral or overhand grip.
3. Hinge at the hips, pushing your glutes back, until your torso is roughly 45–75 degrees to the floor. Keep a slight bend in your knees.
4. Let the dumbbells hang directly below your shoulders with arms fully extended.
5. Keep your back flat, chest up, and core braced — avoid rounding your spine.
6. Pull the dumbbells up toward your ribcage/hips, driving your elbows back and squeezing your shoulder blades together at the top.
7. Pause briefly at the top of the movement.
8. Lower the dumbbells back down under control to the starting position.
9. Repeat for the desired number of repetitions.
10. Key Coaching Cues
11. Hinge from the hips, not the lower back
12. Keep the spine neutral throughout — no rounding
13. Lead with the elbows, not the hands
14. Avoid using momentum or jerking the weight up
15. Control the eccentric (lowering) phase rather than letting the weights drop