APEX ZONE

Exercises · Strength

Bent Over Two-Dumbbell Row

Dumbbell Middle Back

The Bent Over Two-Dumbbell Row is a strength movement that targets your middle back. Here's how to do it with clean form.

How to do the Bent Over Two-Dumbbell Row

  1. Hinge at the hips until your torso is nearly parallel to the floor, dumbbells hanging at arm's length.
  2. Drive both elbows back and up, rowing the dumbbells to your ribcage.
  3. Squeeze your shoulder blades together at the top, then lower under control.
  4. Keep your lower back flat and your core braced throughout the set.

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