Exercise details
- Target muscles: The back in general
- Synergists: Latissimus Dorsi, Teres Major, Posterior Deltoid, Middle and Lower Trapezius, Rhomboids, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major
- Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (especially the long head)
- Mechanics: Compound
- Force: Pull
Starting position
- Holding a dumbbell in each hand using a neutral (hammer) grip, stand with your feet shoulder-width apart.
- Keeping a natural curvature of your spine, flex your hips and knees until your torso is horizontal or close to horizontal.
- Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.
Execution
- Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist.
- Hold for a count of two and squeeze your back muscles.
- Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.
- Repeat.
Comments and tips
- Keep your neck level and head up, and try to maintain a natural curvature of the spine.
- Pull with your elbows, not with your biceps.
- Keeping your torso horizontal (or close to horizontal) and your elbows tucked in will ensure that you activate the right muscles.
- The bent-over two-arm dumbbell row is great for developing upper-body strength once you master form and are able to go heavy. However, start light to allow your lower back time to adapt.
- If the bent-over two-arm dumbbell row is hard on your lower back, use the bent-over dumbbell row or the cable row.
