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Two Arm Dumbbell Row
The Two Arm Dumbbell Row is a strength exercise with dumbbells for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
How to do it
- Stand with a dumbbell in each hand, feet hip-width.
- Hinge at the hips with soft knees until the torso is at about 45 degrees.
- Let the dumbbells hang below the shoulders with the palms facing each other.
- Row both dumbbells to the sides of the ribs, driving the elbows back.
- Lower slowly until the arms are straight.
Tips
- Brace the midsection before each rep to protect the hinge position.
- Keep the neck in line with the spine, eyes on the floor ahead.
Common mistakes
- Standing up out of the hinge as the set gets hard.
- Swinging the dumbbells with the hips.
- Rounding the lower back.
Muscles worked by the Two Arm Dumbbell Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). One arm pulls further back along the body and the trunk resists rotation. Both arms at once. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Two Arm Dumbbell Row alternatives
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Frequently asked questions
What muscles does the Two Arm Dumbbell Row work?
Mainly the lats (upper), mid traps and rhomboids. The lats (lower), rear delts, biceps (long head), brachialis and biceps (short head) assist.
Is the Two Arm Dumbbell Row good for beginners?
The Two Arm Dumbbell Row is rated intermediate. If you are new, learn the Kneeling Iso Row first and build up from there.
What is a good alternative to the Two Arm Dumbbell Row?
For example the Barbell Iso Row, Barbell Row and Gorilla Row. They train mostly the same muscles, some with different equipment.
How do you make the Two Arm Dumbbell Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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