Bent Over Two-Dumbbell Row With Palms In Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Bent over two-dumbbell row with palms in focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
How should I program this in a workout?
Use it after your warm-up when you’re fresh. Aim for 2–4 sets and choose a rep range that matches your goal (strength: lower reps; muscle: moderate reps).
What should I do if I feel it in the wrong place?
Check your setup, slow down, and reduce weight. If discomfort is sharp or in a joint, stop and choose an easier variation. Think of it as rowing done with repeatable, clean reps.
What’s a common mistake people make here?
Rushing reps and losing body position. Keep the movement smooth and repeatable so tension stays where you want it. Think of it as rowing done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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