APEX ZONE

Exercises · Strength

Bent Over Two-Dumbbell Row With Palms In

Dumbbell Middle Back

The Bent Over Two-Dumbbell Row With Palms In 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 With Palms In

  1. Hinge at the hips with palms facing each other, dumbbells hanging below your chest.
  2. Row both dumbbells toward your hips, keeping your elbows tracking close to your torso.
  3. Pause at the top and squeeze your lats, then lower with control.
  4. Keep your spine neutral — don't round your upper back to reach the top.

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