Two-Arm Dumbbell Row
Muscles worked: Back (assisted by biceps, rear delts, traps).
How to do it
- Hold a dumbbell in each hand and hinge forward to about 45 degrees.
- Keep your chest proud and your back flat, arms hanging straight down.
- Row both bells toward your hips, elbows staying close to the body.
- Squeeze the shoulder blades together at the top.
- Lower under control to a full stretch. Log the total weight of both bells.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Hinge to ~45°, chest proud
- Row both bells to the hips, squeeze the blades
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the two-arm dumbbell row properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.