Strength

Two-Dumbbell Bent-Over Row

Hold a dumbbell in each hand, soften your knees, move your hips back and lean forward. Keep your back steady, draw your elbows back, then lower the weights slowly.

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Practice pulling dumbbells toward your body with your upper back and arms.

Get ready

  1. Set the dumbbells securely outside your feet. Soften your knees and move your hips back to grip them, then press through your feet to stand tall without swinging the weights.
  2. Soften your knees, move your hips back and lean forward. Keep your back steady with arms hanging naturally.

How to do it

  1. Exhale to draw your elbows back, bringing the dumbbells close to your body. Inhale to lower slowly without swaying.

Finish the movement

  1. Finish with arms hanging and a secure grip, then press through your feet to stand tall. Bend your knees and move your hips back to lower the dumbbells onto the floor outside your feet; release only once they are stable.

Rest

Rest about 60 seconds between sets, or about 120 seconds between sets of these exercises when the session includes both a deadlift and an unsupported bent-over row. Take longer if needed.

Make it easier

  • Use lighter dumbbells and a smaller forward lean. First practice without weights: soften your knees, move your hips back, lean slightly forward, then stand tall. Seek technique guidance if you still feel unsteady.

Common mistakes

  • Avoid shrugging, swinging the weights or standing progressively upright with each pull.

When to stop or adjust

  • Stop or modify for pain, dizziness or inability to control the movement.