Bent Over Dumbbell Rows (Two Arms)

How to Perform It

• Hold a dumbbell in each hand with a neutral or overhand grip.
• Hinge at the hips, pushing your glutes back, until your torso is roughly 45–75 degrees to the floor. Keep a slight bend in your knees.
• Let the dumbbells hang directly below your shoulders with arms fully extended.
• Keep your back flat, chest up, and core braced — avoid rounding your spine.
• Pull the dumbbells up toward your ribcage/hips, driving your elbows back and squeezing your shoulder blades together at the top.
• Pause briefly at the top of the movement.
• Lower the dumbbells back down under control to the starting position.
• Repeat for the desired number of repetitions.

Key Coaching Cues

• Hinge from the hips, not the lower back
• Keep the spine neutral throughout — no rounding
• Lead with the elbows, not the hands
• Avoid using momentum or jerking the weight up
• Control the eccentric (lowering) phase rather than letting the weights drop