Exercise: Two Arm Dumbbell Row - Overhand (Pronated) Grip
Primary Muscle
Mid-Back (Rhomboids), Lats (Latissimus Dorsi)
Secondary Muscles
Lower Back (Erector Spinae), Biceps
Equipment Needed
Dumbbells, Weight Bench
Mechanics Type
Compound
Proper Exercise Technique
Stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a pair of dumbbells with an overhand grip. By bending your arms, lift the dumbbells straight up until they touch your upper abdominals. Reverse the movement to lower the dumbbells but do not let them touch the floor until after your last rep.
Two Arm Dumbbell Rows (Pronated Grip) - Start Position
Two Arm Dumbbell Rows (Pronated Grip) - Finish Position
Tip: It is very important that you do not round out your lower back as you perform this exercise as this could easily lead to an injury. Instead, focus on sticking your butt out and keeping a nice arch in your lower back. It is also okay to move naturally throughout the exercise and allow your back to rise up slightly as you lift the weight.
Two Arm Dumbbell Row Back Exercise Video
Critical Dumbbell Routines
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Primary Muscle
