Bent Over Dumbbell Row (Palms In) – Safer, Stronger, Smarter Lifting

fitnessexpert97

Hey everyone! 👋

I have been updating my routine lately and came across a gem that’s seriously underrated, the Bent Over Two-Dumbbell Row with Palms In (neutral grip). If you’re looking to build a stronger, wider back while protecting your shoulders and improving posture, this one is a game-changer.

Why It’s So Good:

• Uses a neutral grip = safer on the shoulder joint
• Engages lats, rhomboids, traps, and rear delts
• Builds serious back thickness and strength
• Great for both beginners and advanced lifters
• Easy to do at home or in the gym

Form Tips:

• Hinge at your hips, flat back, dumbbells in each hand
• Pull toward your waist, elbows close to your body
• Lower with control, don’t rush the movement
• Start with 8-12 reps, moderate weight

Bonus: It improves posture and reduces the risk of injury—especially if you sit at a desk all day like I do.

Here’s a detailed step-by-step breakdown, along with form cues, training splits, and beginner workout examples: Bent Over Two-Dumbbell Row with Palms In.

nossmf

I personally prefer the single-arm DB row with neutral grip, bracing my other arm against something (bench, wall, etc). I think beginners may be better served doing the one-arm version to better protect their lower back, especially the "sit at a desk all day" crowd who are new to lifting. After a few months experience, then consider moving to the double-DB version.

Alternatively, setup a bench at an incline, and do chest-supported rows with the two DBs.

Retroguy2000

All of these options are good. My personal preference:

Barbell row pronated grip, or T-bar row (with a double D handle, so that's a neutral grip). I want my main row to be two handed, to save time.

Chest supported DB row on a 30 degree bench, so that's two DB's and neutral grip. I use this option for more volume with less systemic fatigue, or if my lower back doesn't feel 100% that day.

One arm DB row with other hand on bench for support, so that's neutral grip too.

claireychn074

I do incline bench DB rows in a neutral grip - it enables me to really focus on the muscular contraction rather than trying to cheat it with my back. I do a lot of RDLs and hypertensions for my back separately.

tomcustombuilder

For those, Unilateral single arm with the body supported with the other hand. Those are neutral grip. Just don't support yourself on the dumbell rack.