Bent Over Two-Dumbbell Row Palms In

What you'll gain

• 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.

Step-by-Step Instructions

1. 1

   Stand with a dumbbell in each hand using a neutral grip, palms facing in.

2. 2

   Hinge at the hips with a slight knee bend until the torso sits just above horizontal.

3. 3

   Let the dumbbells hang below the shoulders with a flat back and braced abs.

4. 4

   Pull both elbows back and up until the weights reach the sides of the waist.

5. 5

   Squeeze the shoulder blades together at the top without shrugging the neck.

6. 6

   Lower the dumbbells under control to full arm extension and repeat.

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.

About This 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. In a catalog this is the unsupported two-dumbbell row with a neutral grip. It fits back filters, dumbbell-only programs, and beginner pulling templates where a barbell row is still too much to coach remotely.

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