in back exercises like the dumbbell row, one arm tends to appear much more often than both arms. Those who have tried it must have noticed that the double arm does not use much weight and requires more stability in the upper body, which naturally puts more stress on the lower back. This explains the need for the upward sloping dumbbell row.
However, because of the physical demands of the double arm dumbbell row, it is also worth adding to the programme. As a movement that stimulates the latissimus dorsi, it is also a great way to thicken the muscle fibres in the middle back. In addition, the torso and legs are also trained isometrically during the movement.
compared to the barbell, the dumbbell allows us to use a counter grip and a larger stroke for the movement, also allowing us to move the weight towards the centre of gravity, which is safer.
Double arm dumbbell rowing guide - correct movements
follow the steps below to complete this mid-back movement safely and efficiently.
Starting position: Hold both dumbbells in both hands (thumbs forward), feet shoulder-width apart and knees slightly bent. Bend your knees about a quarter of the way and bend over, with your upper body slightly higher than parallel to the floor. In other words the torso forms a 90 to 120 degree angle with the floor. Lift your chest, keeping the natural curve of your back, and let the dumbbells hang vertically under your shoulders.
movement: Pull the dumbbells as high as possible to the sides while contracting the latissimus dorsi and mid-back muscles with force. Squeeze the scapulae together at the top to achieve a complete contraction of the back muscles. Then slowly lower the dumbbells until the arms are fully extended. Keep your wrists straight; do not curl the dumbbells in your hands with your forearms.
Muscles engaged in the double arm dumbbell row
this movement works the mid-back and latissimus dorsi muscles, as well as your biceps, rhomboids, posterior deltoids and brachioradialis.
Primary muscles: Latissimus dorsi, rhomboids and rhomboids, posterior deltoid bundle
secondary muscles: Rhomboids, biceps, brachialis, brachioradialis, rhomboids, infraspinatus (lower back muscles)
antagonist muscles: Pectoralis major, triceps, anterior deltoid
double arm dumbbell row - tips and key points
when you are doing the double arm dumbbell row, remember the following.
1. Do not turn your head to the sides. It is important to keep your head up and your eyes forward to reduce stress on your neck.
2. Keep your hips and thighs stable.
3. Always wear a belt to protect your lower back and don't try too much weight at the start.
4. Your upper back should be flat and stable, do not arch your back.
5. Pull your elbows up as far as possible without twisting your torso. In other words, pull your arms along the side of your body, bending your elbows and pulling them back and up as far as possible. Squeeze the shoulder blades together and hold the contracted position for one to two seconds; then lower the weight and repeat.
5. Avoid completing the movement with the help of inertia.
training variations
you can use a barbell or a dumbbell to complete a variation of the two-arm dumbbell row.
1. One-arm dumbbell row
bend over in the same way but place your right knee and right palm on the bench. This way your body will remain stable as you pull the dumbbell up with your left hand. From the end of the bench pull the dumbbell towards your armpit, the whole movement is like sawing something. When you have finished, switch to the right side to finish, placing your left knee and palm on the bench.
2. Double arm dumbbell row with palm rotation
hold a dumbbell in each hand, palms facing each other, arms straight.
Pull the dumbbells to the sides of your body, rotating your palms as you do so, your palms should be facing forward at the apex.
3. Prone barbell row
grasp the barbell with your hands and bend over with your torso almost parallel to the floor. Keep your knees slightly bent for stability.
The barbell is in front of the calves. Pull up the weight until the barbell touches your abs. Hold for a moment and then lower it to the front of your shins in a controlled manner.
4. Prone rotational hand barbell row
reverse grip prone barbell row with a shoulder-width (or slightly wider) grip, same as above for the rest of the row.
lowering the difficulty
1. Raise the torso so that the back is in a slightly higher position than parallel to the floor.
2. Pull the dumbbell to your abdomen.
3. Place the dumbbells on a low bench between each repetition.
4. Use a reverse grip (palms forward) so that it is easier to pull.
increase the difficulty
challenge your balance by standing on one leg. It is recommended that you start with very light dumbbells as this movement is really difficult to do.
Holding the dumbbell in your hand, dangle it under your shoulder joint and complete it in an alternating pattern.
Pause at the top of the movement to squeeze your shoulder blades together and pull the handles of the dumbbells towards your chest, pause for 2-3 seconds and then lower them slowly.
alternatives to the double arm dumbbell row
to add variety to your mid-back workout, replace the double-arm dumbbell row with a different movement that works the same muscle (latissimus dorsi). Use barbells, ropes, machines or self weights to complete the row, not necessarily dumbbells.
Let's look at a series of rowing movements that will increase the volume and strength of the muscles of the middle back.
1. Seated rope row
2. Smith machine prone rowing
3. Machine rowing
4. T-bar rowing
5. Self-weight rowing
finally, you should be reminded that the double arm dumbbell row is a basic multi-joint movement as the shoulder and elbow joints are active throughout. Rowing with both hands, especially with larger weights, poses a risk of injury to the back. If you feel that your upper back is not contracting well during the bilateral row, you may wish to switch back to the single-arm dumbbell row, considering the importance of strengthening your back muscles.