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August 1, 2021
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Exercise: Two Arm Dumbbell Row - Overhand (Pronated) Grip

Dumbbell Rows Exercise Example VideoPrimary 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

dumbbell rows

Two Arm Dumbbell Rows (Pronated Grip) - Finish Position

two arm dumbbell rows overhand grip

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

 

Dumbbell rows back Exercise Video Free Example

 


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Return to the Exercise Database Video Guide

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