Bent Over Two-Dumbbell Row Palms In
A standing hip-hinge row with a dumbbell in each hand and palms facing in, loading the upper back and lats.
How to do it
- Stand with a dumbbell in each hand using a neutral grip, palms facing in.
- Hinge at the hips with a slight knee bend until the torso sits just above horizontal.
- Let the dumbbells hang below the shoulders with a flat back and braced abs.
- Pull both elbows back and up until the weights reach the sides of the waist.
- Squeeze the shoulder blades together at the top without shrugging the neck.
- Lower the dumbbells under control to full arm extension and repeat.
Key technique cue
Flat back, torso stays down, elbows close to the sides.
Common mistakes
- ✕ Rounding the lower back in the hinge, which loads the spine instead of the upper back.
- ✕ Standing too upright, which turns the row into a shrug.
- ✕ Jerking the torso up with each rep so momentum, not the back, moves the weights.
- ✕ Flaring the elbows wide instead of keeping them close to the sides.
Benefits
- ✓ A neutral grip is easier on the wrists and shoulders than a palms-down row.
- ✓ Two independent dumbbells stop one side from hiding a weaker pull.
- ✓ Builds a hinge-and-row pattern that carries into heavier barbell rows.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Bent Over Two-Dumbbell Row Palms In
- Dumbbell Row Bilateral
- Kettlebell Row
- Smith Machine Bent-Over Row
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Step 3
About the exercise
The palms-in bent-over dumbbell row is a two-arm horizontal pull from a hip hinge. You hold a dumbbell in each hand with a neutral grip, fold the torso forward with a flat back, and row both weights toward the waist by driving the elbows back. Palms facing each other keeps the wrists and shoulders in a comfortable line and lets the upper back, lats, and biceps share the work. The hinge itself is part of the lift: the trunk has to stay still while the arms move.
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