Dumbbell Row Bilateral

A bent-over two-dumbbell row that hammers the lats, mid-back, and biceps — the workhorse back-thickness builder.

Back Dumbbell Strength

Step by step

1. Stand with a dumbbell in each hand, feet hip-width apart, and a slight bend in the knees.
2. Hinge at the hips until the torso is at about a 45 degree angle, keeping the back flat and the chest proud.
3. Let both dumbbells hang straight down beneath the shoulders, palms facing each other.
4. Pull both dumbbells up to the ribs at the same time, driving the elbows back toward the ceiling.
5. Squeeze the shoulder blades together at the top with the dumbbells touching the lower-rib line.
6. Lower both dumbbells under control over 2 to 3 seconds back to the fully extended hanging position.

Muscles and equipment

Target muscle

Upper back

Secondary muscles

Biceps

Equipment

Dumbbell

Type

Strength

Similar exercises

• Dumbbell Row UnilateralUpper back · Dumbbell
• Dumbbell Seated ShrugUpper back · Dumbbell
• Dumbbell ShrugUpper back · Dumbbell