Bent Over Dumbbell Rows (Two Arms)

Step 1. How to Perform It

Step 2. - Hold a dumbbell in each hand with a neutral or overhand grip.

Step 3. - 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.

Step 4. - Let the dumbbells hang directly below your shoulders with arms fully extended.

Step 5. - Keep your back flat, chest up, and core braced — avoid rounding your spine.

Step 6. - Pull the dumbbells up toward your ribcage/hips, driving your elbows back and squeezing your shoulder blades together at the top.

Step 7. - Pause briefly at the top of the movement.

Step 8. - Lower the dumbbells back down under control to the starting position.

Step 9. - Repeat for the desired number of repetitions.

Step 10. Key Coaching Cues

Step 11. - Hinge from the hips, not the lower back

Step 12. - Keep the spine neutral throughout — no rounding

Step 13. - Lead with the elbows, not the hands

Step 14. - Avoid using momentum or jerking the weight up

Step 15. - Control the eccentric (lowering) phase rather than letting the weights drop