Bent Over Two Dumbbell Row
The dumbbell row is a great isolation exercise for the back, and often used as a 'finisher', the last exercise performed on your back workout to burn out the muscle (the dumbbell row is often the exercise of choice for this as it's quick and easy to superset or dropset unlike heavy barbell based exercises).
Optional: Wrist Straps
Bent Over Two Dumbbell Row Form:
Grasp a dumbbell in each hands with palms facing toward your torso.
Bend your torso at the waist and maintain a slight bend in your knees to position your body as parallel to the ground as possible, the dumbbells should be at arms length in front of your torso.
Row the dumbbells up by pulling toward your chest and contracting your shoulder blades together.
Hold the contracted position for one second.
Lower the weight in a slow and controlled manner back down until your arms are fully extended.
Repeat for the desired number of repetitions.
Bent Over Two Dumbbell Row Variations
One Arm Dumbbell Row
Grasp a dumbbell in one hand with the opposite knee and arm supported on a bench, proceed to row the dumbbell up to your horizontally positioned torso.
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Common Bent Over Two Dumbbell Row Mistakes
Using Partial Range Of Motion
Each repetition should begin with your arms fully extended below your torso and end with the barbell up against your torso with your shoulder blades squeezed together.
Most guys continue to up and up the weight as their range of motion and form begins to degrade... don't be one of them.
Jerking Your Body To Complete The Repetition
The duration of the repetition should be slow and controlled, the top (contraction) portion of the repetition is by far the hardest, and if you're jerking your entire body to get the contraction this is a clear sign it's time to drop the weight down a bit.
Not Bending Over Far Enough
It's called a bent over row for a reason, you must bent forward and row into your torso, standing straight up and attempting to row will not engage the desired muscle.
Not Squeezing The Shoulder Blades Together
Every back exercise comes down to getting the correct contraction - the contraction is a result of squeezing your shoulder blades together and tensing your back muscles as you've pulled the weight towards your torso. You cannot get this contraction without squeezing the shoulder blades.
I feel as if I repeat this point far too often, however for years I was merely training my back without contracting the muscles correctly... needless to say for a few years my back lagged behind the rest of my physique in terms of both size and strength.
Similar & Substitute Exercises
- Bent Over Row
- Seated CableRow
- Lat Pulldown